WODs

12.6.17 Workout

12/06/2017

12.6.17

 

1) Hang Power Clean
20 minutes to build to Heavy Set of 3

 

2) Conditioning
“Sky Hook”
3 Rounds:
20 Hang Power Cleans (95/65) 
20 Front Squats (95/65) 
20 Push Press (95/65)

Optional Strength Programming:

1) Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean

2) Recovery
25 Minute Recovery Effort
Athlete’s choice on bike, ski, or row.