| PART 1
EMOM x 5 sets: 3 Power Cleans + 1 Power Jerk @ 50-60% Part 2 “In Teams of 2: Part 1. 5 min AMRAP of: Max UB Power Clean, 95-75/65-55, 100m sprint *Teammate #1 completes as many UB PC’s as possible when the bar is dropped they must sprint 100m and tag off to partner #2, who will do the same. Score is total # of HPC’s completed. Rest 2 minutes. Part 2. 3 min AMRAP of: 5 Shoulder overhead, 95-75/65-55 5 Box jump overs 20?/18? *each teammate completes a full round” Extra (optional post wod): EMOM x 4 min perform 4 Back Squats @ 50-60% 1RM *on the last set perform as many reps as possible, sell out. |
PART 1
EMOM x 5 sets: 3 Power Cleans + 1 Power Jerk @ 70% Part 2 “In Teams of 2: Part 1 5 min AMRAP of: Max UB Power Clean, 155/105, 100m sprint w a sandbag/vest *Teammate #1 completes as many UB PC’s as possible when the bar is dropped they must sprint 100m and tag off to partner #2, who will do the same. Score is total # of PC’s completed. Rest 2 minutes. Part 2 3 min AMRAP of: 5 Shoulder overhead, 155/105 5 Box jump overs 24?/20? *each teammate completes a full round” Extra (optional post wod): EMOM x 4 min perform 4 Back Squats @ 80% 1RM *on the last set perform as many reps as possible, sell out. |
