210923 - FYF "50-50-30"

QOTD - Weekend plans?

WARM UP - 100m Plate Run
10 Plate Squats
10 Plate Press
10 Curb Calf Raises
@ Turn Around

MOBILIZE - Weighted Calf and Shoulder Roll

COACH PREP - Every 2 minutes for 12 minutes (6 Rounds)
3 Split Jerks

WOD -
(A: Competitor) / (B: Performance)
50 - 50 - 30 FOR TIME
50m sprint x 2
30 Cleans 135/95
50m sprint x 2
30 Jerks 135/95

(C: Fitness)
FOR TIME
50m sprint x 2
30 Cleans 95/65
50m sprint x 2
30 Jerks 95/65
(Keep in mind that this workout should be HARD! So go heavier than you normal would!)