WOD 10.08.18

PERFORMANCE

STRENGTH/SKILL

EMOM15

1 Cluster @Build

*Start at your 55% of 1 RM Clean & Jerk  


 

CONDITIONING

AMRAP7

7 Hang Power Cleans (95/65)

7 Lateral Burpees Over the Bar

Rest 3 minutes

EMOM3

Min1: 45sec  Max Wallball Shots 20/14

Min2: 45sec  Max Assault Bike Calories

Min3: 45sec  Max Calorie Row

FITNESS

STRENGTH/SKILL

5 sets for quality

5 Tempo Frontsquats (2.1.1)

Rest 2:30 min btw sets

 

CONDITIONING

4 Rounds for time:

200m Run

5/5 Single Arm DB Thrusters 35/25

200m Run

10 Box Jumps 24/20