Thursday’s WOD 6-9-16

The overall purpose of today’s workout is to test the efficiency of your body’s Creatine-Phosphate (CP) energy system. The CP pathway is the energy system that is activated when your body needs to produce a high amount of ATP (energy) quickly, think short duration/high intensity efforts (i.e. 100m sprint, 1RM Power Snatch). When your body uses up that ATP, it needs to take time to recharge. Depending on your physiology and how well conditioned you are this could take 30 seconds to three minutes. In order to test this, the barbell in the workout has been prescribed at a moderately heavy weight. If you need to scale the loading in the workout, try and shoot for 65-75% of your 1RM Power Clean for today.
15 Minutes to work up to a heavy 1RM Power Clean
7 Power Cleans 185/125
14 Bar Facing Burpees
21 Wallballs 20/14
L2- 155/105, 16/10
L1- 115/75, skip over the bar, 14/8
Skills and drills for pose running
600 m run
100 m jog
100 m sprint
rest 2 min
4 rounds (mod 3 rounds)