Focus:
Shuttle Runs. Find a distance that down and back twice takes about 20 seconds.
then
Every 30 Seconds
Shuttle down and back TWICE for 4 Min (8 total)
Shuttle down and back THREE times for 4 Min (8 total)
(last 4 min, rest is roughly 5 seconds)
WOD:
12 min EMOM with 115/75
Min 1: 3 Clean and Jerks
Min 2: 3 Power Snatch
Min 3: 4 Clean and Jerks
Min 4: 4 Power Snatch
Min 5-Min 12: 4 Clean and Jerks, 4 Power Snatch (same minute)
Finisher
20 cal row/concept 2
200m Run
20 cal airdyne
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