Monday 11th July

Warm up 

Du Practice 

Dynamic stretching 

WOD 

For time:

1 Trail Run

50 Double Unders (3 1 Single Unders)s

1 Snatch

--Then--

1 Trail Run

50 Double Unders (3 1 Single Unders)s

1 Clean & Jerk

0-20 min complete trail run, 50 du's and remaining time of the 20 do 1rm snatch

20-40 min complete trail run, 50 du's and remaining time of the 40 do 1rm clean and jerk.

Scaled athletes do 3:1 ratio for du's scale trail run for 3x200m

Athletes not comfortable working to a 1rm as yet, work upto a challenging weight and complete max reps.

Score = Snatch 1rm + Clean & Jerk 1rm 

Sclaled score = Snatch reps + Clean & Jerk reps @ what weight 

James Davidson

ne37 1pr