Monday, April 24, 2017

PUsh ups, Double unders, Hang Power Cleans

WOD

Bar Work

EMOM x 10 - Power Clean + Thruster + Front Squat + Split Jerk
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Body Weight Only (BWO)
For time / 20 cap
50-40-30-20-10
Calorie Row
Air Squats

Foundations 
For time / 20 cap
60 Front Rack Lunges 75/55/35
15 Burpees
45 Shoulder to Overhead 75/55/35
15 Burpees
30 Overhead Squat 75/55/35

Conditioning
For time / 15 cap
100 Push-ups (men - strict)
150 Double-unders
100 Hang Power Cleans, 95/65 | 75/55

Competition 
2 RFT / 20 cap
10 Deads 315/225 | 275/175
20 Deficit HSPU, 4/2" |  Masters - HSPU
30 Front Squats, 95/65 | 75/55

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Kicker
For time:  30 cals Bike


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