WOD

13.05.19

WARM UP

General & Specific

WEIGHTLIFTING

Squat Clean + Hang Squat Clean – 1 + 1 reps – EMOM 12’ @climbing every 2 sets

WOD

4-5 Intervals 2ON, 2OFF

25 Box Jump Overs

Max reps of Wall Ball@20/14lbs

WARM UP

General & Specific

WEIGHTLIFTING

Squat Clean + Hang Squat Clean – 1 + 1 reps – EMOM 12’ @climbing every 2 sets

WOD

4-5 Intervals 2ON, 2OFF

25 Box Jump Overs

Max reps of Wall Ball@16/8lbs

WARM UP

General & Specific

WEIGHTLIFTING

Hang Power Clean + Front Squat – Practice for 10-12′ with empty barbell or light weight

WOD

4-5 Intervals 2ON, 2OFF

15-20 Box Jump Step Down

Max reps of Wall Ball or KB Goblet Squat

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