WOD for Sunday, Dec 03, 2017

Strength 03-12-2017

1) 1 1/4 Front Squat: Work up to a moderate set of 3. Rest 2:00
2) Hang Power Clean: Work slightly above desired metcon weight performing sets of 3. Rest 60s.

Conditioning 03-12-2017

4 Rounds of:
10 Hang Power Cleans (52,5/35kg)
20 Calorie Row or 15 Cal Bike or 15 Calorie Ski Erg
30 Walking Lunges
200 Meter Run
Rest 90s.

  • Try to complete all rounds in within the same timeframe. Cleans should be light and capable of being done in 2 sets. There should be enough recovery to facilitate a 80-85% effort each set.

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