WOD:

#BlackOut

5rds for time:  (15 min Cap)

10 Jerks (155/105lbs)

10 Toes to Bar

10 Burpees

Rest up to 5 min, then..

2 rds:

400m Run

300m Weighted Ball run

200m Farmers Carry with Kettle Bells

100m Fireman Carry with KB

COMPETITORS:

Plyometric
A. 6×6 Hurdle Hops
B. Work up to a max Broad Jump
C. 10x10m Sprints, unlimited rest – work on explosive starts.

Conditioning
With a Running Clock…
At the 0:00
5 RFT:
10 Jerks, 155/105
10 TTB
10 Burpees

At the 14:00
Take 6 minutes to work up to a heavy 2-rep TnG Squat Snatch

 At the 20:00
3 RFT:
400m Run
200m Sandbag Run, heavy
100m Farmers Carry, heavy
50m Prowler Push, heavy
25m Handstand Walk
* you choose the weights for all implements