WOD 01.02.19

PERFORMANCE

OLYLIFTING

Snatch

3x1 @80%

2x1 @85%

1x1 @90%


Clean

3x1 @80%

2x1 @85%

1x1 @90%

*% is based on your 1RM snatch/clean


CONDITIONING

AMRAP5

4 DB/KB Snatch 60/35*

8 Front Rack/Goblet Lunges


Rest 1 min, then..


AMRAP5

5 Wall Ball Shots 20/14

10 Box Jump Overs 24/20


FITNESS

BUILD

FOR QUALITY:

10-8-6-4-2

Renagade Rows + Pushup

20-16-12-8-4

Suitcase Walking Lunges



BURN

AMRAP5

4 Box Jumps

8 KB Swings


Rest 1 min


AMRAP5

5 DB Front Rack  Squats

10 Alternated DB Snatch