Tuesday, 15 June WOD

Warm-up: 10 Minutes

  • 3 Rounds:
  • 15 Cal Row
  • 10 Tempo Push Ups
  • 15 Cal Row
  • 10 Kip Swings Specific
  • Warm Up: (empty BB)
  • -10 Clean Pulls
  • -10 Hang Muscle Cleans
  • -10 Strict Press
  • -5 Power Cleans
  • -5 Push Jerks
  • -3 Power clean and jerks

Strength/Skill: Power Clean

  • Power Clean & Jerk 3×2 at 80% 1RM
  • Rest as needed between sets.

Metcon: AMRAP 12 minutes

  • Complete as many rounds as possible in 12 mins of:
    • 15 Hand Release Push-ups
    • 10 Alternating Dumbbell Hang Snatches, 50/35 lbs
    • 15 Pull-ups

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