Friday, March 27, 2015

Posted: March 27, 2015 by jmdimitri in WOD

In 15 min:

Hang Clean + Clean/ 6 sets

*rest 60-90 sec btw sets, work to a heavy final set (~80-85% of HC max)

.

“Clean Annie”

50-40-30-20-10

Dubs/ (singles x 2)

AbMat Sit-Ups

10-8-6-4-2

Power Clean (105/155)

.

50 dubs, 50 AbMat, 10 power cleans

40 dubs, 40 AbMat, 8 power cleans

30, 30, 6

20, 20, 4

10, 10, 2

.

Endurance/Fitness Option:

Sub KB Box Step Overs (20/45) for Cleans

——————————————–

Oly (6pm)

A) Sn pull+Snatch

3×3/70%

2×2/75

2×1/80

B) Fr Sq+ Jerk

(1+2)5/70% of CnJ

C) Sn drop (no dip)

3×3/65

2×2/70

D) Sn Grip RDL

5×4 AHAP 



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