WOD 12.03.18

PERFORMANCE

STRENGTH

Clean & Jerk

3-3-2-2-1-1

*Climbing, perform 3s & 2s as quick singles.


 

CONDITIONING

AMRAP5

5 Power Cleans 95/65

5 Strict Press 95/65

5 Burpees

 

Rest 2 min

 

AMRAP5

4 Power Cleans 115/85

4 Push Press 115/85

4 Burpees Over the Bar

 

Rest 2 min

 

AMRAP5

3 Power Cleans 135/95

3 Push Jerks 135/95

3 Bar Facing Burpees

FITNESS


STRENGTH

Every 3:00 for 5 Sets perform:

5 Sumo Deadlift KB High Pulls 35/25

10 DB L-Sit Strict Press 25/15

15 AB Mat Situps


 

CONDITIONING

3 ROUNDS:

AMRAP5

10 DB Hang Power Cleans 35/20

10 Push Ups

10/7 Calorie Row

 

Rest 2 min btw rounds.

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