WOD: 240207 – Tuesday

Warm up:

• Two sets of:
• Run x 200m
• Passive Hang on Pull-up Bar x 30 seconds
• Dumbbell Waiter’s Carry x 50 feet per arm

Followed by:

• Two sets of:
• Barbell Romanian Deadlift x 6 reps
• Barbell Muscle Clean x 5 reps
• Barbell Strict Press x 4 reps
• Barbell Front Squat x 3 reps
• Barbell Power Clean and Jerk x 2 reps
• Barbell Clean and Jerk x 1 rep

Fitness:

• For time:
• 30 Single-Arm Kettlebell Snatches (15 each arm)
• 400 Meter Run
• 24 Single-Arm Kettlebell Snatches
• 400 Meter Run
• 18 Single-Arm Kettlebell Snatches
• 400 Meter Run
• 12 Single-Arm Kettlebell Snatches
• 400 Meter Run
• 6 Single-Arm Kettlebell Snatches

Performance:

• For time:
• 10 Clean & Jerks (135/95 lbs)
• 400 Meter Run
• 8 Clean & Jerks (155/105 lbs)
• 400 Meter Run
• 6 Clean & Jerks (185/125 lbs)
• 400 Meter Run
• 4 Clean & Jerks (205/135 lbs)
• 400 Meter Run
• 2 Clean & Jerks (225/145 lbs)

400 Meter Run Alternates – Row 500/400 Echo 24/19 Assault 30/24