Warm up:
run 800 meters
35 burpees
mobility
burgener warm up
Specific warm up:
in 3 rounds work up to 85% squat clean max
3 front squats
10 parallette pass throughs
WOD:
8 rounds for time of:
3 squat cleans @ 85% 1RM
8 parallette pass throughs
15 sit ups
Competitor WOD (for those of you competing on Saturday):
5 rounds for time:
5 squat cleans @ 70% 1RM
5 parallette pass throughs
10 sit ups
then…
row 1000 meters @ 75% intensity
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