imageCFE:

MOB

DYNWU

1200m. 2M Rest.

1200m. 2M Rest.

2400m.

 

CF:

MOB

A. 10M: DYNWU for Shoulders and Shoulder Stability Work

 

B. 10M

Weighted Pull-Ups/Weighted Dips

Work to 1RM on Both Movements

 

C.  “10-1”

 

*40M CAP. 

Clean and Jerk

200m-1000m Run

*Clean and Jerk ascending from (M135-225) (W65-155) Increasing by 10# Each Round

**Run ascends by 200m Each Round t0 1000m and then descends back to 200m  

For Example: 10 Clean and Jerk (135/65) 200m Run, 9 Clean and Jerk (145/105) 400m Run…..Until you Reach 1000m and Run 1000m Twice then you descend by 200m and you Complete WOD with 1 Clean and Jerk (225/155) and a 200m Run. (200m,400m,600m,800m,1000m,1000m,800m,600m,400m,200m)

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