Skills: Clean and Jerk, Snatch.
Met-Con: Will start at 30 minutes after the hour.
0:00-10:00: 1 Mile Run, with max effort Clean & Jerk (135/95) in remaining time.*
13:00-20:00: 800m Run, with max effort Power Snatch (115/80) in remaining time.
23:00-27:00: 400m Run, with max effort Thrusters (95/65) in remaining time.
In todays WOD there are three different time windows. 10 minutes for the first piece, 7 minutes for the second, and 4 minutes for the third. As the time domains decrease, so does the run distance and the weight on the barbell. However, the things that do increase are the cycle time between reps on the barbell and in turn, INTENSITY.
*Coaches will talk to you about how to scale the run distance if needed. Everyone can and should do this workout!