WOD 19.06.19

PERFORMANCE

OLYLIFTING SKILLS

EMOM10

Clean Pull + High Hang Power Clean + Frontsquat + Hang Squat Clean.  


*Light to Moderate weight. Unbroken Complex.



CONDITIONING

AMRAP18

15 Double Unders

12 Pullups

9 Deadlifts 135/95

6 Hang Power Cleans 135/95

3 Frontsquats 135/95


*Scale weight & pullups as needed.


FITNESS

BUILD

5 Sets for quality:

10 KB Sumo Deadlifts (1.1.3)*

10 Box Hamstring Curls

-rest as needed-


*Heavy weight.


BURN

AMRAP5

10 Bumper G2OH

10 Gun Grip Lunges


-rest 1:00-


AMRAP5

10 MB Slams

10 MB Squats


-rest 1:00-


AMRAP5

400m Run

MAx Calorie Row