Thursday’s WOD

Warm-up:

5 Sets:
3 Power Clean from Hip
3 Full Clean from Knee
3 Push Press
3 Press from Split
3 Split Jerk

Strength:

Clean and Jerk

12×1 EMOM
Reps 1-6: 70%x1x2, 75%x1x2, 80%x1x2
Reps 7-12: Work at athlete’s discretion between 80-90%

WOD:

For Time:
30 Burpees
20 Dumbbell Snatch, 50/35, alternating
100′ Double Kettlebell Front Rack Walking Lunge, 53/35

TIMECAP: 5:00

Extra Work:

4-5x200m Sprint

Notes
Full recovery between sets, 3+ minutes. This is speed work, not conditioning.
Warm-up thoroughly! High knees, buttkickers, and other running drills, as well as a few short runs building in speed are a good way to prepare for these efforts.