Warm UP (10mins)
400m Run, Movement Flow
Push Ups 10-10-10
Chest To Bar 6-6-6
6 Power Clean n Jerk 80/50
2 50m Sprints
8 Strict Chin Ups
GHD Back Extensions 10-10-10
Push Ups. Try to hit as many as you can unbroken. If you can make the 10, slow the pushes down until 10 reps.
Chest To Bar. Focus on the last bit of the elbows squeezing together.
One Rep at a time. Go for quality, do not rush. This is about finishing the WOD, but not for the fastest.
Max effort 50m Sprints. Don’t hold back. Hang on to as many Chin Ups as possible.