WOD 18.01.19

PERFORMANCE

OLYLIFTING

Hang Power Snatch + Power Snatch

4x2 @78%

3x1 @83%

Hang Power Clean + Power Clean

4x2 @78%

3x1 @83%


*% is based on your 1RM power snatch/clean


CONDITIONING

FOR MAX REPS

On a running clock:


0:00-4:00

3 rounds of:

6 Pull-Ups

6 Squat Snatches (95/65 lb)


4:00-8:00

3 rounds of:

7 Pull-Ups

5 Squat Snatches (115/75 lb)


8:00-12:00

3 rounds of:

8 Pull-Ups

4 Squat Snatches (135/95 lb)


12:00-16:00

3 rounds of:

9 Pull-Ups

3 Squat Snatches (155/105 lb)

*If you fail to complete each captime, workout is over.



FITNESS

BUILD

4 SETS FQ

10 Goblet Box Step Ups

20m Banded Side Shuffle

rest 2:00



BURN

FOR MAX REPS

On a running clock:


0:00-4:00

3 rounds of:

5 Ring Rows

10 Wallball Shots


4:00-8:00

2 rounds of:

7 KB SDLHP 35/25

14 Box Jumps 20”


8:00-12:00

1 round of:

9 Banded Strict Pullups

18/14 Assault Bike Cals


12:00-16:00

400m Run