`

Warmup: 4 Rounds of (all taken from the floor)

12 oly bar deadlifts

12 oly bar back squats

12 oly bar good mornings

12 oly bar overhead walking lunges

++++++++++++++++++++++++++++++++++++++++++

Strength: 15 Minutes to Establish a Heavy Squat Clean

++++++++++++++++++++++++++++++++++++++++++

WOD: Teams of 2 or 3 athletes

2 Round of (only 1 athlete in motion at a time)

4 minutes of max rep clean & jerks 135/95#

4 minutes max rep dumpster dash

4 minutes box jumps 20"

------------------------------------------------------

Endurance: meet at ECC @ 6 am

1x 800, 1x1 mile, 1x2 mile

 

Comment