14th January 2020

WOD WOD, January 15, 2020

Bring back the Barbell

Hang Power Clean (Weight)
Barbell cycling

E2M x6
Pause hang power clean doubles
(2sec pause at knee + 2sec pause in catch)

Sets 1,2,3: 2 @ 50%
Sets 4,5,6: 2 @ 60%

*Keep the pauses strict
*focus on a strong tight catch

Metcon (AMRAP – Rounds and Reps)
AMRAP 6 Minutes

25 x Dubz
3-5-7-9-etc Power Cleans

REST 3 MINUTES

AMRAP 6 Minutes

12 x Box Jump Step Down
3-5-7-9-etc S2OH

Rx 50/35kg
Rx + 60/40kg

OPTIONS:

Skip : 10 x reps / 40 x single skips
BJ : Step Up
BB : Reduce Load

COOL DOWN
Lacross Ball Calve Smash x 3 mins

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