Atherton & Cairns WOD

Warm up

200m Run
20m Spider-man
20m bear crawl
20 KB Halos
200m run
20 SL RDLs
20 russian swings
20 goblet squats
200m run

Class

1. Clean and Jerk Complex
On the 2:00 x 6 Sets:
5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

2. Conditioning

AMRAP 4:
3 Rounds:
12 Deadlifts 42.5/30kg
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining
rest 4 minutes

AMRAP 4:
2 Rounds:
12 Deadlifts 52.5/35kg
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining
rest 4 minutes

AMRAP 4:
1 Round:
12 Deadlifts 62.5/42.5kg
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining