Atherton & Cairns WOD

Warm up

200m run
20 SPCs
20 SA Swings
20 SA Thrusters
200m run
20 Hollow rock
20 SPCs
20m Bear Crawl
200m run
20 SPCs

Power

Hang Squat Clean
On the Minute x 5:
Minute #1 – 2 Hang Squat Cleans
Minute #2 – 2 Hang Squat Cleans
Minute #3 – 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.

Conditioning

“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans 42.5/30kg
15 Lateral Barbell Burpees