Atherton & Cairns WOD

Warm up

200m run
20m samson
20m spiderman
20m broad jump
200m run
20 wall balls
20 banded good mornings
20m bear crawl

2xrounds

3 muscle cleans
3 high hang power cleans
3 front squats
3 high hang squat cleans

Class

1. 3-Position Squat Clean Complex
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat

2. Conditioning
In Teams of 3, AMRAP 25:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Sand Bag Run 22.5/15kg
Partners complete full rounds before switching.