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WOD - Saturday, 1/13/2018

WU.
With an empty bar:
5 Power cleans
5 Front squats
5 S2OHs
x 2

 

A. Strength: Clean complex (15 minutes)
Work up to a heavy complex of:
2 Power cleans + 2 Front squats + 2 Jerks

 

B. Conditioning
AMRAP 17:
10 Pull ups
15 Push ups
20 Squats
3 Power cleans (185/120)

 

Extra Credit: ARMS
5 x
15 KB curls (each arm, alternating)
25 Banded tri pull downs
 

WU.
With an empty bar:
5 Power cleans
5 Front squats
5 S2OHs
x 2

A. Strength: Clean complex (15 minutes)
Work up to a heavy complex of:
2 Power cleans + 2 Front squats + 2 Jerks

B. Conditioning
AMRAP 17:
10 Pull ups
15 Push ups
20 Squats
3 Power cleans (185/120)

Extra Credit: ARMS
5 x
15 KB curls (each arm, alternating)
25 Banded tri pull downs
 

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