A. Group Warm
Decided based on WOD and athlete needs.
B1. Intervals
3 Rounds For Speed
5 Thrusters @90% 1RM
15 Deadlifts (Using Same Weight As Thruster)
20 Burpees (Sprint)
2:00 Rest/Walk
B2.
4 Rounds For Speed
At 90%, complete
5 Hang Power Snatches @90%
100m Sprint
2:00 Rest/Walk
x4
C. Speed
800m Run For Time
NOTE: Go As Fast As Possible. No Pacing! You Have Programmed Rest. Scale As Needed.
SCORE: Slowest B1 Time + Slowest B2 Time + C Time. For Example, You Would Enter Your Score Like This: 3:10 + 1:50 + 3:45
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Jason Archer
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