WOD 10.05.17

PERFORMANCE

OLYLIFTING

EMOM9@ (9 Sets)

Sets 1,2,3: 3 Power Snatch @70%

Sets 4,5,6: 3 Snatch Pulls @80%

Sets 7,8,9: 3 Hang Squat Snatch @70%

 

CONDITIONING

For time:

21 OHS 95/65

21 Power Cleans 95/65

42 Double Unders

15 OHS 95/65

15 Power Cleans 95/65

30 Double Unders

9 OHS 95/65

9 Power Cleans 95/65

18 Double Unders

FITNESS

STRENGTH

EMOM9@ (9 Sets)

Set 1: 20m OH Walking Lunges 25/15

Set 2: 10/8 Calorie Row

Set 3: 5 Tall Box Jumps 24/20

 

CONDITIONING

For time:

21 Wallball Shots 20/14

21 Calorie Row

42 Rope Jumps

15 Wallball Shots 20/14

15 Calorie Row

30 Rope Jumps

9 Wallball Shots 20/14

9 Calorie Row

18 Rope Jumps