WOD 25.01.19

PERFORMANCE

OLYLIFTING

Power Snatch

5x1 @80%

3x1 @85%


Power Clean

5x1 @80%

3x1 @85%


*% is based on your 1RM snatch/clean


CONDITIONING

FOR TIME:

60 Alternated DB/KB Snatch 60/35

30 Single DB/KB Front Rack Box Step Ups 24/20

15 Bar Muscle Ups

CAP10


*Get as far as you can! Don't drop the KB/DB plz.



FITNESS

BUILD

3 SETS FQ

30 Jumping Squats

30 Glute Bridges

30sec Double KB Front Rack Hold AHAP

Rest 60sec



BURN

EMOM10

Min1: Max Assault Bike Cals

Min2: Walking Rest


Goal is >50/40 Cals.