In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Clean & Jerk 20 min

Performance: After 5 minutes of drills with unloaded barbell, climb to hit a heavy single
Fitness: EMOM 12 min, Odd minutes: 5 Box Jumps + 5 HPC @ RPE 3 or 4 (speed over weight). Even minutes: 15 V-ups (sit up / hollow rock / progression)

Part 2 – Conditioning: “Crazy Train”

Performance:  AMRAP 12 minutes of –

  • 9 Hang Power Clean (115/75lb)
  • 3 Push Ups + 3 every round
  • 3 TTB + 3 every round

Fitness:

AMRAP 12 minutes of –

  • 9 Hang Power Clean (unloaded or lightly loaded)
  • 1 Push Ups + 3 every round
  • 3 sit-ups + 3 every round

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CA

Charlie and his 830 Angels!

Tues