WOD 26.06.19

PERFORMANCE

OLYLIFTING SKILLS

EMOM10

Clean Pull + High Hang Squat  Clean + Squat Clean


*Light to Moderate weight. Unbroken Complex.



CONDITIONING

For time:

“Nasty Girls”

50 Air Squats

7   Muscle Ups

10 Hang Power Cleans 135/95


Cap.20


FITNESS

BUILD

4 Sets for quality:

10-15 Russian KB Swings (Heavy)

10 KB  Weighted Glute Bridges

-rest as needed-



BURN

AMRAP5

1:00 Plank

AMRAP

5 Air Squats

5 Pushups


-rest 1:00-


AMRAP5

1:00 Hollow Rock Hold

AMRAP

10 Lunges

10 DB Strict Press


-rest 1:00-


AMRAP5

:30sec Side Plank (Each Side)

AMRAP

20 Jumping Jacks

20 Flutter Kicks