Wednesday, April 6th

PRE: Every 15 seconds, for 4 minutes, complete: 3 Clean & Jerks (115/75)
rest, and then…
Every 30 seconds, for 5 minutes, complete: 1 Length Sled Sprint (Bodyweight)

WOD: Complete 8 rounds, each lasting 90 seconds, of:
200 Meter Run
Max Sit-Ups
Rest 90 seconds between rounds.

WEIGHTLIFTING:
3 Hang Clean (knee) + 1 Jerk – RM; 1@95%, 1@90%
Clean Pull – 3×4@90%+
Clean Lift-Off – 4@100%, 2×4@105%+
Pause Back Squat – 5@60%, 2×5@63%+