Wednesday 2 October 2019


Published September 28, 2019


Power Clean + front squat + overhead warm up

 ***6 sets - start with empty barbell first set - add wt each set

every 2 minutes

set 1 - 5 reps of each ( barbell ) ( 5 cleans, 5 front squat, 5 shoulder OH )

set 2 - 5 sets of each with medium wt ( between empty bar and first working wt in the workout )

set 3 - 5 sets of working wt ( first round )

set 4 - 4 sets of working wt ( second round )

set 5 - 3 sets of working wt ( third round )

set 6 - 2 sets of heavier than third round wt

 

WOD

3 mins - 12 reps of PC, FS, shouder to OH ( 12 x 1 PC, 1 FS, 1 SOH) 115 / 85

then max T2B / HKR in time remaining 115/75

rest 3 minutes

3 mins - 10 reps of PC, FS, shoulder to OH ( 10 x 1 PC, 1 FS, 1 SOH) 135 / 95

then max barface burpees

rest 3 minutes

3 mins - 8 reps of PC, FS, SOH ( 8 x 1 PC, 1 FS, 1 SOH )

155 / 115

then max DU in time remaining

 

*** wts are heavy ***

 

 


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