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WOD - Tuesday, 2/26/2019

Warm-up
Power Clean 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: Power Clean Pyramid Complex (8:00)
Build to a heavy complex of:

1 Power clean
+1 Hang Power Clean
+ 1 High hang Power Clean
+1 Hang Power Clean
+ 1 Power clean

Metcon
MACC Individual Online Qualifier #5: "NASTY GIRLS LOVE DT"

 

3 Rounds for time:
50 Air Squats
7 Ring Muscle Ups (14 Burpee Pull Ups)
1 Round of "DT"

 

Time Cap: 22:00


1 Round of "DT" is:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder To Overhead

 

If an athlete fails to finish the entire workout within the 20-minute time cap, the score is 20:00, plus a one-second for each rep not completed.


Extra Credit: Open Prep
TABATA: BIKE (AMRAP - Reps)

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