Friday Feb 16th WOD
Clean and Jerk 2×2 @ 70% 2×2 @ 75% 2×1 @ 80%
then
8min Clean & Jerk EMOM:
1 Rep @ 85%
12min Amrap
10 T2b
8 Hang Squat Clean (135/95)(115/75)
6 Push Press
Clean and Jerk 2×2 @ 70% 2×2 @ 75% 2×1 @ 80%
then
8min Clean & Jerk EMOM:
1 Rep @ 85%
12min Amrap
10 T2b
8 Hang Squat Clean (135/95)(115/75)
6 Push Press
Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that # Conditioning: Every 2 Min
Strength: Shoulder Press 4x10 @ 65% Conditioning:3 Rounds 200 Meter Run 30 Alternating Dumbbell Power Snatch (50/35)(45/225) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds
Partner Wod: 6 rounds for time: 22 pull ups 18 hang power cleans (135/95)(125/85) 22 box jumps 12 Push Jerks (135/95)(125/85) 22 push ups 6 thrusters (135/95)(125/85)