FrIday december 20 2019

  • Post author:
  • Post category:WOD

-Warm Up-


Easy 500m row


Into..


3 rounds


10 barbell deadlifts

7 hang muscle cleans

5 front squats

3 strict press

-Strength/Skill-

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK...

Build to "Heavier" Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight


-WOD-

FOR TIME: 

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J (6 rounds of 5+5). Workout ends with the 5 burpees after the 30th rep.


COOL DOWN

FOR RECOVERY

5:00 Foam Rolling*

*Focus on quads and hips





Continue Reading FrIday december 20 2019