Warm Up:
Warmy+
Take 7 minutes to complete 7×3 squat cleans (build up to 95/65) Hold plank while partner is working.
Xfit WOD:
AMRAP in 27 minutes
From 0:00-10:00:
1 mile Run
Max Clean-and-Jerks (95/65) between partners.
Rest from 10:00-13:00
From 13:00-20:00:
800 meter Run
Max Power Snatches (95/65) between partners
Rest from 20:00-23:00
From 23:00-27:00:
400 meter Run
Max Thrusters (95/65 lb) between partners
Athletes are working with several different windows of time. In the first 10 minute window, athletes will complete a 1 mile run (with an 8:30 time cap – if athletes best mile is above an 8:30, the mile run can be shortened to 1200 meters to allow for sufficient time on the barbell). Following the mile run, they will complete as many clean and jerks as possible with the remaining time. Athletes will then rest for 3 minutes before completing the next 7 minute window. During this window, they will complete an 800 meter run and max power snatches in the remaining time. Following another 3 minute rest, they will have 4 minutes to complete a 400 meter run and max thrusters in remaining time. The three barbell movement are the scores, all scored separately.
**all barbell work will be done in the gym
Pull up work
16,11,9,8,8
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