“Spear”

5 Rounds
10 1-Arm DB Clean + Jerks
15 Toes to Bar
Then
5 Rounds
10 DB Snatch
200 Meter Run

Weight: 50/35

5 Rounds
10 1-Arm DB Clean + Jerks
15 Knee/Pike Ups
Then
5 Rounds
10 DB Snatch
200 Meter Run

Weight: 35/20

5 Rounds
10 1-Arm DB Clean + Jerks
15 Leg Lifts
Then
5 Rounds
10 DB Snatch
100 Meter Run

Weight: 25/15

WOD GUIDANCE & GOALS
Two parts again, but this time no rest! Alternate arms for the clean and jerks. Choose a weight that you can cycle for 10 reps unbroken. Do the toes to bar unbroken, but once your grip starts to fatigue, do sets of 10/5 or 6/5/4. Once you finish five rounds of the first couplet, immediately start the second couplet. Alternate arms for the snatches then sprint the 200 meters. Target 15 minutes.

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