Atherton & Cairns WOD

Warm up

400m run
20 single leg hops
20 broad jumps
300m run
20 banded good mornings
20 front squats
200m run
20 hang power cleans
20 RDLs
100m run

Red Dirt Prep:
Recovery row 30mins

Class & GainZ

1. Clean and Jerk
On the :90 Seconds x 7:
Power Clean + Hang Squat Clean + Front Squat

2. Conditioning (20min cap)
For Time:
1.6km Run
200 Double Unders
10 Rounds of Chest to Bar “Cindy”