WOD 02.10.2017

PERFORMANCE

 

OLYLIFTING

EMOM5

Clean Pull + Power Clean + Front Squat

*Climbing

 

Followed by…

 

10 min to build up:

Heavy Single Squat Clean

 

CONDITIONING

For time:

15 Burpee Box Jump Overs 20”

30 Squat Cleans 95/75

10 Burpee Box Jump Overs 20”

20 Squat Cleans 115/85

5 Burpee Box Jump Overs  20”

10 Squat Cleans 135/95

 

 

FITNESS

 

STRENGTH

4 Rounds for Quality

10 Backsquats

Rest 30sec

10 Reverse Alternated Lunges

Rest 30sec

10 KB Sumo Deadlift High Pull

Rest 30sec


 

CONDITIONING

For time:

15-10-15

Burpee Box Step Overs

Goblet Squats 25/15

Calorie Row

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