Strength: Hng Cln + Cln (TnG) 6×1 starting @ 60% C&J 1RM
Adv: Cln (TnG) + Jerk (any type) 6×1 + 1 @ 60% 1RM C&J
Against a 10 minute running clock:
800 m run
then, with the remaining time:
4-8-12-16-20-24-28 etc rep rounds of:
Weighted Sit-ups (53 / 35)
Russian Kettlebell Swings (53 / 35)
Bonus Work: 3×3 Pullup Negatives (3-5 sec hold), 3×20 flutter kicks
Advanced WOD: 20min EMOM
Even: 20sec ME row
Odd: 3 Snatch 135/95
TECS WOD: 3 rounds for time: 200m, 400m, 600m with 1:1 Rest(stopwatch needed)
