WOD 30.01.19

PERFORMANCE

OLYLIFTING

Every 1:15 for 10 sets perform:

Clean Pull + Power Clean  + Hang Clean

*Build up to a moderate - heavy single, focus on technique. @70-80%

CONDITIONING

For time:

25-20-15-10-5

Hang Power Cleans 95/65

50-40-30-20-10

AB Mat Situps

*Perform 50 Double Unders after each set of AB Mat Situps

CAP 15


FITNESS

BUILD

4 SETS FQ

20m KB Farmer Carry

20m Doule KB Front Rack Carry

10 Double KB Deadlifts

Rest 60sec

*Perform AHAP


BURN

For time:

50-40-30-20-10

AB Mat Situps

*Perform 100 Rope Jumps after each set.