Saturday 18th November – WOD

17th November 2017

WUWOD
5 Minute EMOM
100m Run MAX PVC P/H Squats
100m Run MAX PVC Dip – Shrug
100m Run MAX PVC Muscle Cleans
100m Run MAX PVC Hang Power Cleans
100m Run MAX PVC Power Cleans

WOD 1

In 20 Mins Complete:
7×1
3 position Clean and Jerk
Seven attempts to establish the heaviest weight of the following complex:
Hang snatch, BTK (below the knee) snatch, snatch (from floor).
*All are full cleans and must be caught below parallel.

WOD 2

FITNESS TEST #6
‘OUTCAST’ 16 min AMRAP of:
5 Power Cleans @ 70/50 C=85/60
8 Pull Ups C= 8 C2B
30 Double Unders/ 50 singles
*Scale movements to achieve unbroken movements

Additional Work

REST

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