Best 1 Mile Run
Then as a group: (in a cirlcle works best)
25 Flutter Kicks
25 Toes to Hands
Jerk Drop—Set Bars on Jhooks high above head and let people drop into split.
Clean and Jerk total of 7 singles made at 90% of 1 RM, go for no fails or few misses.
7 Hang Power Cleans (go at roughly 70% of 1RM of power cleans)
7 Air Squats
7 Push Jerks (same bar as push jerks)
Scoring: Total time to complete WOD. (Ex. Optimus Prime-225#/21:21 RX) DO Emphasize lockout of elbows and knees to complete each rep on the jerks. Make sure depth in air squats is a priority. Megatron would like to work on form so he chooses to scale down to 50% of 1 rep max instead of 70%. If you have someone repeatedly failing at their weight, just pull weight off the bar.