12/2/13...WOD

Warm up:TC Skill/Strength:

  • Squat Clean & Jerk

15 MIN EMOM

  • 1 Squat Clean & Jerk EMOM @ 70% of 1 RM for first 5 MINs
  • Next 5 MINS 1 EMOM@ 75%
  • Next 5 MINS 1 EMOM @80%

WOD:

6 MIN AMRAP

  • 1 Hang Power Clean 135/95
  • 2 BAr over Burpees
  • 2 Hang Power Cleans 135/95
  • 4 Bar over Nurpees
  • 3 Hang Power Cleans 135/95
  • 6 Bar over burpees
  • .......