WOD
Warm-up
Power Clean (Weight)
Every 2mins for 4 sets:
1 power clean
*this will be 4 HEAVY singles
+
A 1-10 (max) HSPU reps in rest for practise (or scaled HSPU for those who are working on them)
1 power clean
*this will be 4 HEAVY singles
+
A 1-10 (max) HSPU reps in rest for practise (or scaled HSPU for those who are working on them)
Met Con (Time)
0-10min:
2 rounds:
16/18 cal machine
12 Devil’s Press @ 15/22.5kg
12 feet anchored sit ups under DB’s (ADV Option: T2B)
12 Dumbbell Front rack stationary lunge (6/6)
2 rounds:
16/18 cal machine
12 Devil’s Press @ 15/22.5kg
12 feet anchored sit ups under DB’s (ADV Option: T2B)
12 Dumbbell Front rack stationary lunge (6/6)
10-18min:
2 rounds:
16/18 cal machine
20 DB snatch @ 15/22.5kg (ADV Option: Barbell snatch @ 35/50kg)
10 feet anchored sit ups under DB’s (ADV Option: T2B)
20 DB goblet squat (ADV Option: Barbell front squat @ 35/50kg)
100m run
10 plank to press
5 Muscle cleans
into
SKILL/SET UP
EMOM 12mins
Odd mins- HSPU tech work
Even mins- 3 Power cleans building in weight