Warmup

400 m run

3 Rds
5 Muscle Snatches
5 Snatch Balances or OHS
10 Reverse Back Rack Lunges
10 Good Mornings

Strength - SNATCH

Snatch

WOD - Jelly Legs

10 Minute AMRAP

12 Front Rack Lunges (115/75)
15 Box Jumps (24/20)
200 M Run

Running Challenge 1 - Light Run- 1

Advanced- Run for 20 minutes at 130-150 HR

Intermediate- Run for 10 Minutes at 130-150 HR

Beginner- Run 800 m at 130-150 HR

HR= Heart Rate- your heart rate should be low and you should be able to hold a conversation

Running Challenge 2 - Sprint & Distance

Advanced
400 m Sprint
90 Second Rest
800 M run
3 Minute Rest
x3

Intermediate
400 m Sprint
90 Second Rest
800 M run
3 Minute Rest
x2

Beginner
200 m Sprint
90 Second Rest
600 M run
3 Minute Rest

Barbell Club Strength - FRONT SQUAT + SPLIT JERK

Front Squat + Split Jerk

Barbell Club Strength 2 - HIGH HANG POWER CLEAN

High Hang Power Clean

Running Challenge 3 - 100 m Sprints- 1

Advanced- 100m Sprint
1:1 Rest
x6

Intermediate- 100 m Sprint
1:1 Rest
x5

Beginner- 100 m Sprint
1 Minute Rest
x4