Return to site

WOD - Tuesday, 1/29/2019

Warm-up
With an empty bar or PVC:
4 Hang muscle cleans
4 Hang power cleans
4 Strict presses
4 Power cleans
4 Jerks (push or split OK)
x 3


Weightlifting
1HPC (above knee)+ HPC( below knee) + PC + JERK (5 x 4)
4-5 sets at 75% of your 1RM Clean and Jerk

 

Metcon
AMRAP 13
3 Hang Power Clean and Jerks (135/95*)
12 Sit Ups
*Use a weight you can hit 10+ unbroken HPC&Js when fresh.
 

Extra Credit: Open Prep

3 x 500m, Ski
Rest exactly 1:00 between rounds.
Record each round's time. Total time (not including rest) will be saved.

 

Warm-up
With an empty bar or PVC:
4 Hang muscle cleans
4 Hang power cleans
4 Strict presses
4 Power cleans
4 Jerks (push or split OK)
x 3

Weightlifting
1HPC (above knee)+ HPC( below knee) + PC + JERK (5 x 4)
4-5 sets at 75% of your 1RM Clean and Jerk

Metcon
AMRAP 13
3 Hang Power Clean and Jerks (135/95*)
12 Sit Ups
*Use a weight you can hit 10+ unbroken HPC&Js when fresh.
 

Extra Credit: Open Prep

3 x 500m, Ski
Rest exactly 1:00 between rounds.
Record each round's time. Total time (not including rest) will be saved.

All Posts
×

Almost done…

We just sent you an email. Please click the link in the email to confirm your subscription!

OKSubscriptions powered by Strikingly