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Friday Sept 21st WOD


Strength:

14 MIn EMOM Minutes 1-2-3: Clean Pull + Hang Squat Clean + Squat Clean (60-65-70%) Minute 4: Rest Minutes 5-6-7: 2 Squat Cleans (70-75-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Clean (80-85-85%) Minutes 12-13-14: 1 Clean & Jerk (80%)

Conditioning: 12min AMrap

30 Double Unders 20 DB Snatch (Alternating) 10 Weighted Sit ups (45/24)


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Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups