WOD 31.05.17

PERFORMANCE

OLYLIFTING

EMOM12@(8 Sets of 1:30 min)

Sets 1,2,3: 3 Power Cleans @75% of 1 RM Clean

Sets 4,5,6: Power Clean + Hang Squat Clean + Front squat @75% of 1 RM Clean

Sets 7,8: 3 Clean Pull @80%

CONDITIONING

Teams of 2

AMRAP15

9 Box Jumps 24/20”

7 Thrusters 95/65

5 T2B

*Alternate Complete Rounds

FITNESS

STRENGTH

EMOM12@ (8 Sets of 1:30 min )

Set1: 6 Goblet Step Overs Right Leg 35/25

Set2: 6 Goblet Step Overs LeftLeg 35/25

*Alternate sets, use a 20" box.

 

CONDITIONING

Teams of 2

AMRAP15

9 Box Jumps 20”

7 Thrusters 45/30

5 Hang Knee Raises

*Alternate Complete Rounds