Tech : Barbell Complex
Record your best Complex: Squat Clean + Hang Squat Clean + Front Squat + Jerk
We have 20 min in our 3's to accumulate a 1RM, all 3 scores added together
WOD 1 :
As many reps as possible in 3 mins of: Dumbbell Squat Clean, 20/12.5 kg
in 3's complete a team total
Each Athlete has 3 min to complete max reps.
WOD 2 : Each round for time:
Run: 6x 200m Perform at 85% effort / RPE 16
Rest 30 secs between efforts.
10 min to get through these including rest.
Scaled athletes complete as many 200m as possible in 10 min.