wod

05.20.19

By 05/20/2019No Comments

Strength

12 min EMOM

Min 1) 6 Hang Squat Cleans + 1 Power Jerk

Min 3) 5 Hang Squat Cleans + 2 Power Jerk

Min 5) 4 Hang Squat Cleans + 3 Power Jerk

Min 7) 3 Hang Squat Cleans + 4 Power Jerk

Min 9) 2 Hang Squat Cleans + 5 Power Jerk

Min 12) 1 Hang Squat Cleans + 6 Power Jerk

-Barbell based off your 55-65%

All Odd number minutes = 20 Sit ups RX+=25

Metcon

“Cal of Duty”

12 min AMRAP:

400m Run

400m Row

40 Cal Bike

Then With the Remaining time:

Establish a 3 Rep Max Thruste

Brian Lee

About Brian Lee

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