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WOD - Tuesday, 10/10/2017

WU.

With an empty bar or PVC

4 Hang muscle cleans (1" above knee)

4 Hang power cleans (1" above knee)

4 Push jerks (focus on timing of lockout and feet)

4 Power cleans (mid-shin)

x 3

A. Strength: Power Clean and Push Jerks (11 minutes)

Work up to a heavy 3 (T&G)

Beat last week's triple by at least 1 pound


B Barbell cycling/conditioning

EMOTM 3

8 Power clean and jerks (T&G, 155/105)

C. Conditioning

EMOTM 12:

Even: 5-10 strict pull ups + 5 Burpee box jumps

Odd: 5 -10 strict ring dips + 10 KBs (53/35)

Extra Credit: Planks

5x

1 min on / 1 min off. Add weight of you can.

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