2 Rounds
5 Empty Bar Front Squats
5 High Hang Squat Cleans
5 Low Hang Squat Cleans
5 Split Jerks
Pause Power Position (aka Hip Position) Squat Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 80%+
Jerk the last rep
NO FAILS
Run 400m x 4
Rest 3:00
Two days of running in a row! Keep pushing the pace!
Romanian Deadlifts
5×10
Increase weight slightly each set
Bike Helen
3 RFT
Bike 1000m
21 Wall Balls
12 V-Ups or Toes to Bar
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