Warm up with your choice of one of the Olympic Lifts or part of the lift.
Clean and Jerk
Snatch
Clean
Jerk
(Choose your poison for rep scheme. 3 x 3; 5/3/1/1/3; 5 x 3; or max out)
WOD
As many rounds as possible in 15 mins.
Run 400 m (yeah that is it)
Or you can do like we did. How far can you run in 15 minutes. According to Map My Run. com we got about 2 miles.
Examples of Pose Running
Great video showing the biomechanics of efficient running. Potentially offensive song at minute 8 in the video but you can fast forward through that or even stop watching at that point anyway.
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