Atherton & Cairns WOD

Warm up
200m run
20m spiderman
20 S/L GB
20 Banded P/A
200m run
20m broad jumps
20m Single leg hops
20m bear crawl
200m run

BB Warm up
2 rounds
5 high hang power cleans
5 hang power cleans
5 power cleans
5 split jerks

Class

1. Power
Build to a Heavy Complex:
3-Position Power Clean + Split Jerk

2. Conditioning
3 Rounds:
10 Clean and Jerks (62.5/45kg)
400 Meter Run

3. Midline (after class)
100 Sit ups