WODs

2.6.19

02/05/2019

2.6.19

 

A.

 

Every 2 minutes, for 16 minutes (8 sets) of:

 

Hang Clean + Clean + Jerk

 

 

 

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today while keeping good technique.

 

 

 

 

 

B. Conditioning

 

12 min AMRAP

 

12 Alternating Single-Arm Dumbbell Snatches (55/35)

 

 

 

9 Burpee Box Jump-Overs (24″/20″)

 

 

 

6 Bar Muscle-Ups

 

 

 

 

 

Optional Accessory Work

 

 

 

A.

 

 

 

Three sets of:

 

 

 

Front-Racked Kettlebell Step-Up to 6-8″ Platform x 10-12 reps

 

 

 

Immediately followed by. . .

 

 

 

100-Foot Front-Racked Kettlebell Carry

 

 

 

Immediately followed by. . .

 

 

 

Prone GHD Hold x 30 seconds

 

 

 

Rest 90 seconds