WOD
"HAIYAN"
For time:
30 Front Squats (155/105)
then, 9-6-3 reps of:
Push Jerk (155/105)
Bar Muscle ups
For time:
30 Front Squats (155/105)
then, 9-6-3 reps of:
Push Jerk (155/105)
Bar Muscle ups
Fitness
EMOM for 12 minutes
2 Clean and Jerks @ 70% 1RM
Sport
EMOM for 12 minutes
First 3 minutes: 4 Clean and Jerks, Heavy as possible
Second 3 minutes: 6 Clean and Jerks, Heavy
Third 3 minutes: 8 Clean and Jerks, Moderate
Final 3 Minutes: 10 Clean and Jerks, Light
First 3 minutes: 4 Clean and Jerks, Heavy as possible
Second 3 minutes: 6 Clean and Jerks, Heavy
Third 3 minutes: 8 Clean and Jerks, Moderate
Final 3 Minutes: 10 Clean and Jerks, Light
25 Days of Christmas
Mini-Karen
For time:
40 Wallballs (20/14)