Atherton & Cairns WOD

Warm up

200m S run
20 banded good mornings
20 banded pull aparts
20m single leg hops
200m M Run
20 SL GB
20m spidermans
20m bear crawl
30sec HSH
200m F Run

Class

1. Power
Jerks (out of the racks)
Build to a Heavy Complex:
2 Push Jerks + 1 Split Jerk

2. Conditioning (20min cap)
21-18-15-12-9:
Box Jump Overs 24/20″
Sumo Deadlift High Pull 40/30kg
Pull ups