Thursday 3rd January – WOD, Barbell & FHT

2nd January 2019

WOD

In 2 mins est a max:

Hang power clean and jerk

30 / 25 Cal row check in

25 mins cap

A 15 min AMRAP of:

10 Hang Power cleans @ 70 / 50 – 80 / 57.5 (comp / Rx Unbroken)
15 Toes to bar (comp / Rx Unbroken)
20 Wall ball shots (comp / Rx Unbroken)

Barbell

A. In 6 mins Est a heavy triple
2 Power clean & 1 power jerk

B. EMOM for 5 mins
3 Power cleans & rebound power jerks

C. In 12 mins est a double
Front rack jerk
Back rack jerk
Over head squat

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