Coaches notes: This is a hard stop at 15 minutes, be precise and intentional with your build-up. This is a heavy for today, NOT a max. Typically you should be looking to reach 90-95% of your 1RM, but this is not a requirement.

RECORD YOUR LIFT IN WODIFY

Coaches notes:
10% range in weight means these should be by feel for today with no misses. do not immediately assume you should be lifting 75% of your 1rm.
Go by feel, and make these good lifts.

Coaches notes:
400m run outdoors OR 300m run on Air Runner
(one screen is still broken... so we have 3 functioning)

Repeatable efforts with negative splits each time. Don't blow out your first run, have the mindset that each effort is repeatable with a small negative split (:01-:02) each effort.

Aim to rest around 2:00, start each run on the top of a minute if possible to track splits easier.

Modify distance first, movement second
Recommended sub: 1000m C2 Bike