Monday 16 Sept 2019


Published September 14, 2019


Every 3 minutes x 4

set 1 - 9 Power cleans, 9 front squat, 9 push press ( empty bar )

set 2 - 7 power cleans, 7 front squat, 7 push press ( add wt )

set 3 - 5 power cleans, 5 front squat, 5 push press ( working wt for wod )

set 4 - 3 power clean, 3 front squat, 3 push press ( above working wt )

 

WOD - 3 rounds

run 400 M

12 burpee box jump over

15 thrusters ( 95 / 65 )

 

***Cap @ 20 minutes**

choose wt on thruster that allows for one break on first set of 15

goal is to sustain pace over 3 rounds

 


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