15 Min EMOM Clean Work, 5 Min 1RM
Minutes 1-5: 1 Power Clean + 1 Hang Squat Clean @ or around 60% of 1RM
Minutes 6-10: 1 Power Clean + 1 Hang Squat Clean @ or around 65% of 1RM
Minutes 11-15: 1 Power Clean + 1 Hang Squat Clean add weight each minute
Olympic Work
1A. Clean Pull 3 x 3 @ 95%
1B. 2 Halting Clean DL+ 2 Floating Clean DL 3 x (2+2) @ 95%
Grunt Work
400 Meter KB Farmer's Carry (45/25)
At meter 0, 200, 400 Perform:
7 Russian Double Arm KBS
5 KB Clean and Jerk
3 Double arm KB Snatch
Afternoon Session
Comp WOD
Randy
75 Snatches for Time
6 Minute Time Cap
Rest 10 Minutes
Tommy V
For time:
21 thrusters (115/75)
12 rope climbs (15 ft. Rope)
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
16 Minute Time Cap
1B. 2 Halting Clean DL+ 2 Floating Clean DL 3 x (2+2) @ 95%
Grunt Work
400 Meter KB Farmer's Carry (45/25)
At meter 0, 200, 400 Perform:
7 Russian Double Arm KBS
5 KB Clean and Jerk
3 Double arm KB Snatch
Afternoon Session
Comp WOD
Randy
75 Snatches for Time
6 Minute Time Cap
Rest 10 Minutes
Tommy V
For time:
21 thrusters (115/75)
12 rope climbs (15 ft. Rope)
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
16 Minute Time Cap
No comments:
Post a Comment