WOD:
#rosario
4 sets (1 Set every 8:00)
Run 300m *300m Row or 600m Bike Erg)
15 Power Cleans (115/80) *95/65lbs (Masters)
15 Push Jerks (115/80) *95/65lbs
15 Chest to bar pull ups *Scale to Pullups, Ring Rows or Bent Over Barbell Rows
Run 300m
“Competitor” Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes 30 seconds
STRENGTH:
#3 Push Jerk x 3 sets
* Use weight within 10% of the 3RM established on day one
#3 Push Press x 3 sets
* Use weight within 10% of the 3RM established on day one
#3 Back Squats x 3 sets
* Use weight within 10% of the 3RM established on day one
