16.03.22

PART A
Weightlifting (20:00 Running Clock)
Squat Clean
3 Sets of Clean Waves

3 Reps @ 70%
R: 45sec
3 Reps @ 75%
R: 45sec
2 Reps @ 80%
R: 60sec
1 Rep @ 82%+
R: 2:00 b/s

 *increase weight each set

PART B
WOD-Sprint Conditioning
“Catch Me If You Can”
For Time: 
50/40 Cal Bike
30 Burpees to Target 6’’ 

Time Domain: 3:30-5:00
Time Cap: 8:00

PART C
Accessories – Core Strength
1/2 rounds of:
Tabata
Hollow Rocks/Hold
Russian Twists
Plank Knee-to-Chest
Arch Rocks/Hold