05 2월 02.05~02.09 WOD
Monday
Front Squat x 1 x 3 sets
For Time:
15-12-9-3 reps of
Clean & Jerk @135/95#
AES 50 DU
Tues
7 Sets of:
Every 90 seconds
1 Snatch + 2 Hang Snatch + 1 OHS
*try to build up in weight
For Time:
150 AKBS @24/16 kg
EMOM – 5 Burpees
Wed
Find 1RM for this complex:
Power Clean + Hang Clean + 2 Jerks
*focus on technique
“DBiane”
For Time:
21-15-9-3
DB Deadlifts @50/35#
HSPU
Thurs
10 minutes EMOM
Odd: 5 Bar MU
Even: 10 Pistols (alternating)
18 minutes EMOM
1st: 20 WBS @20/14#
2nd: 15 Box Jumps @24/20”
3rd: 10 cal Row
Fri
15.1
Running clock of 15 minutes:
9 min AMRAP
15 T2B
10 Deadlift @115/75#
5 Snatches @115/75#
In 6 minutes
Establish 1RM C&J
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