WOD 2017-12-01T02:23:21+00:00

9-24-2018

WEIGHTLIFTING: 
WOD: Clean & Jerk (5 x 1)
Clean & Jerk:
1 Clean + 1 Push Jerk + 1 Split Jerk + 1 Behind-the-Neck Split Jerk:1 X 1 @ 55%
1 X 1 @ 65%
1 X 1 @ 65%
1 X 1 @ 70%
1 X 1 @ 75%
(Percentages based on max C&J)
*Rest 1:30 between all sets

WOD : Metcon (AMRAP – Reps)
3 Rounds @ Conversational Pace
3-Min:  Row1-Min:  Handstand Walk (or shoulder taps if you cannot walk)

1-Min:  Strict Ring Dips

1-Min:  Single Arm KB “Swinging” High Pull @ (alternate arms at :30) 24 kg /16 kg

3-Min:  6 in Target Burpees

1-Min Rest

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