Thursday – 220818

Thursday – 220818

Strength

Clean & Jerk Drills
Every 3 minutes for 4 sets, complete:
Clean & Jerk Complex with empty Barbell
(5 reps of each, 2 times through the complex)
Clean-Grip RDL
Clean Pull from Below Knee
Muscle Clean
Front Squat
Hang Power Clean & Press
Squat Clean & Push Jerk

Repeat with added weight for two sets of 3 reps.

Conditioning

For time:
Run 800m
7000 lbs (5000 lbs) Ground to Overhead*
Run 800m

*Barbell Options:
Men – 135# x 52 reps, 115# x 61 reps, 95# x 74 reps, 75# x 94 reps, 65# x 108 reps
Women – 95# x 53 reps, 75# x 67 reps, 65# x 77 reps, 55# x 91 reps, 45# x 111 reps

……….

 

BURN

For time, working 2 min on / 1 min off:
18/14 Calorie Row
Max KB Swings
– continue until 100 KB Swings have been accumulated –
– max 10 rounds to complete –

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WOD