WOD - Wed 7th Feb

Strength:

A)

Find a 1 RM for the complex:

3 Push press + 2 Push jerk + 1 Split jerk

Then

3 x 6(3+2+1) at 90% of 1 RM

[20min cap]

Metcon:

B)

For time:

400m Run

20 Burpees

10 Strict handstand push-ups

[5 min cap]

Conditioning:

EMOM for 20:

200/160m Row

Competition:

Gymnastics:

EMOM for 7:

15/10 cal Assault bike sprint + 7 burpee box jump overs 24/20”

Weightlifting:

Front squat

10 @ 60%

8 @ 65%

6 @70%

4 @75%

2 @80%

1 @85%

1 @87%

1 @90%

1 @92%

1 @95+%