Monday, June 12, 2017

Posted: June 12, 2017 by jmdimitri in WOD

Clean + Front Squat (6 sets of 4)

Take 70% of your current 1RM and complete a set every 1:30

2×1+3

2×2+2

2×3+1

2×4+0

2 sets of 1 squat clean + 3 front squats

2 sets of 2 squat clean + 2 front squats

 1 set of 3 squat clean + 1 front squats

 1 set of 4 squat clean + 0 front

 squats

* Squats Cleans are NOT touch and go *

For Time:

20 Thrusters (65/95)

20 Power Cleans

20 Shoulder to Overhead

20 Overhead Squats

Emom 5 Burpees

Scale (45/65), 3 Burpees

Fitness Option:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

10/13 cal row

DB Bent row (25/45#)

KB Wtd stepups (20/24″) -2 KB (25/35#)


Oly 7pm

1) snatch

2 x 2& 75% 

2×2@  80% 

2 x1@  85% 

2×1@  90% 

3×1@  95% 

2) cln&jrk

2 x2@ 75% 

2×2@  80% 

 2×1@  85%

2×1@   90% 

2×1@   95% 

Comments are closed.