2 Rounds
5 Deadlifts
5 Hang Power Cleans
5 Hang Squat Cleans
5 Push Press
5 Split Jerk
Use weight but keep it very light
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 and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
NO FAILS
AMRAP 5 Minutes x 3
20/12 Calories on Bike
10 Squat Cleans 155/105lbs
Max Calorie Row in remaining time
Rest 3:00
Beginner: 105/75
Intermediate: 135/95
Advanced: Rx
Single Leg Squats
4×12 on each Leg
Rest as needed
10 rounds
4 Dumbbell Push Press per side
8 Ring Rows
16 Steps Walking Lunge
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