WODs

9.22.17 Workout

09/21/2017

9.22.17

 

1) Clean and Jerk
15 minutes of technique drill and warm up for Clean and Jerk
then...
8 min EMOM
2 Squat Cleans + 1 Split Jerk
@ 70% of Clean and Jerk

 

2) Conditioning
For Time: 
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees

Optional Strength Programming:

1) Pausing Clean Deadlift
5×2 @ 70%
2 Second Pause at Knee

2) Midline
Alternating EMOM x 12
1st: 15 GHD Sit-Ups
2nd: 20 Hip Extensions