Monday 20th March

Strength 

Split Jerk

*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed

WOD (Teams 4)

EMOM 24Min - change every 2 mins. 

Athlete a & b  - 4 Clusters 60/35 each (max reps)
Athlete c & d - 2 Burpee Box jumps each (max reps) 

Work 0-4
Run 4-6
Work 6-10
Run 10-12
Work 12-16
Run 16-18
Work 18-22
Run 22-24 

You have 2 mins to get back from 200m run, remaining time rest until next two minute block starts. Alternate between exercises 

James Davidson

ne37 1pr