a) Running Warm Up
b) Barbell Warm Up
- Power Snatch
- Power Clean & Jerk
WOD
10 Min Window:
1600 Run, Max Clean and Jerk
3 Min Rest
9 Min Window :
1000m Run, Max Power Snatch
3 Min Rest
8 Min Window:
800m Run, Max Thruster
COMP & RX C&J 60/40 , Snatch 50/35 , Thrusters 40/27kg
INT C&J 40/30 , Snatch 30/20 , Thrusters 20/15kg