STRENGTH
Front squat
4 x 3 rep
WOD ‘Partner Relay’
3 Clean & jerk
10 Chest to bar pull up
5 Burpee
Run 200
5 rounds each (25 minute cap)
These partner relays are an opportunity to get high intensity intervals in. The 3 clean & jerk should be heavy and challenging, but must be consecutive reps. Scale the C2B to be unbroken or just 1 break. Either scale the number down or to jumping or regular pull ups. Hit the burpees and run 200 fast. The focus is speed and intensity.
If a coach catches you stopping for a drink or chalking up during your round, you’re doing 1000 burpees.
