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Friday 12/1 WoD

30
Nov

Friday 12/1 WoD

SKILL/STRENGTH

FITNESS & PERFORMANCE:
A) Power Clean

Part 1) 2-2-2 : Build over the first three sets to a challenging but technically sound weight.
Part 2) 3×2 : Repeat for three more sets.

WOD

FITNESS
For Time:

BUY-IN: 50-75 Double Unders
5 Rounds:
7 Power Cleans, 95#/65#
7 Lateral Burpees over Bar
CASH-OUT: 400m Run

*TIMECAP: 12:00

PERFORMANCE:
For Time:

BUY-IN: 100 Double Unders
5 Rounds:
7 Power Cleans, 115#/75#
3 Bar Muscle-Ups
CASH-OUT: 600m Run

*TIMECAP: 12:00

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