216.2

Earth, Fire, Wind, Water, Heart....

Strength:
1. Jerk behind the neck 

     7 to 10 minutes to work up to a heavy single

2. EMOM for 8 Min, alternate

     Even: 1 behind the neck jerk @ 80% of heavy single

     Odd:  3 deficit deadlifts (clean grip, overhand) with 110% of clean

3A. Clean 

      3 x 5 @ 70%
3B. Clean Pull 

     3 x 5 @ 95%

Conditioning:

Tempo Run
800 M Run - ramping up pace through the 800
1 Mile Run - about 25 to 30 seconds per mile slower than current 5K race pace
800 M Run - slow pace to jog throughout the 800
This Tempo run starts with a 800M run.
At the 800 mark run 1 mile at a pace 25 to 30 seconds slower than your current 5K race pace.
The last 800 should be a slow deceleration to a jog.

WOD

Class WOD