WOD 23.01.19

PERFORMANCE

OLYLIFTING

Every 90 sec for 10 sets perform:

Clean Pull + Hang Clean High Pull + Hang Clean

*Build up to a moderate - heavy single, focus on technique.



CONDITIONING

FOR TIME:

5 Rounds

12 Deadlifts 135/95

9 Hang Power Cleans “

6 Frontsquats”

*Every time you rest the bar perform 30 Double Unders

CAP15


FITNESS

BUILD

5 SETS FQ

15 Double KB Russian Swings

30s Plank on KB/DBs

Rest 60sec



BURN

AMRAP4

4 Devils Press

8 Alternated DB Lunges


Rest 1 min


AMRAP4

5 Box Jumps

10 Wallball Shots


Rest 1 min


AMRAP4

Max Calorie Row