Atherton & Cairns WOD

Warm up
400m run
20m single leg hops
20m spiderman
20m bear crawl
300m run
20 Goodmornings
20 Kb push press
20 wall balls
200m run
Then:
2 rounds with barbell
3 Front Squats + 2 Push Jerks + 1 Split Jerk

Class

1. Power
From the deck!
5 Sets of the Complex:
3 Front Squats + 2 Push Jerks + 1 Split Jerk

2. Conditioning
3 Rounds:
25 Calorie Row
21 Burpees
15/12 Calories
12 Power Clean and Jerks 52.5/35kg
rest 3 minutes between