In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Clean and Jerk

Performance and Fitness:

7×1 Across 75% / RPE 8

Part 2 – Conditioning:

“Hot Pursuit”

Performance:

3 Rounds for reps

4 min effort

400m run

12 Burpee BXJ over 24/20

*With remaining time:

AMRAP

Thrusters 95/65

*Rest 2 min between rounds

*Score total thrusters

Fitness:

3 Rounds for reps

4 min effort

400m run

12 Burpee BXJ over Or Bar Facing Burpee

*With remaining time:

AMRAP

Thrusters RPE 5

*Rest 2 min between rounds

*Score total thrusters