Friday – WOD – 210214

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Friday – WOD – 210214

Strength

A. Power Jerk
In 10mins, build to a heavy set of 5 – bars start on the floor, no racks!

Conditioning

B. For time:
30 x Power Clean & Jerk @ tough weight

* Aim to go either unbroken or with max 1-2 drops. Scale accordingly!

C. AMRAP 16min:
– Row x 1000m
– Burpee x 50 @ 6”target
– Box Jump x 50 @ m.24”,f.20”
– HSPU x AMRAP in remaining time

* Scale! No harm in doing a circuit like this:

4 rounds of:
– Row x 200m
– Burpee x 10
– Box Jump x 10 @ ankle height

Then do:

HSPU x AMRAP in remaining time.

Optional Extra Work

Weightlifting:

A. Snatch
5 x 1

B. Snatch Pull
4 x 3 @ 110-120% max from A.

Strength:

C. Snatch Grip Push Press + OHS
5 x 2+2 @ 90% max from A.

D. Reverse Hypers
3 x 10 @ AHAP

See 131220 TOW

Optional Extra Conditioning

A. Row
35mins @ easy

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