WOD 07.08.17

PERFORMANCE

OLYLIFTING

Clean & Jerk

EMOM15 (Every 90secs)

Set 1: 2 reps @60%

Set 2: 2 reps @ 65%

Set 3: 2 reps @70%

Set 4: 2 reps @75%

Set 5: 1 rep   @80%

Set 6: 1 rep@85%

Set 7: 1 rep @90%

Set 8: 1 rep @95%

Set 9: 1 rep @100%

Set 10: 1 Rep Max

 

CONDITIONING

AMRAP12

45 Double Unders

30 Hang Power Cleans 95/65

15 Thursters 95/65

FITNESS

STRENGTH

3 Rounds for quality:

20 Alternated Goblet Box Step Ups 35/25

Rest 30s

10 KB Sumo Deadlift High Pulls 35/25

Rest30s

10 Assault Bike Calories

Rest60s

 

 

 

 

 

 

CONDITIONING

AMRAP12

90 Rope Jumps

30 Barbell Hang Power Cleans 45/30

15 Thrusters 45/30