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Friday 6/9 WoD

8
Jun

Friday 6/9 WoD

SKILL/STRENGTH:
Clean 6×1

Notes
Athletes with an established 1RM clean should start at 82.5%. Athletes without an established 1RM should start at a weight they could comfortably triple with good mechanics. Add weight by feel, but the task today is to complete 6 good sets, not to hit a max.

TIMECAP: 20:00

WOD
On a 3:00 Clock:
20/15 Calorie Assault Bike or Row
Max Burpee Box Jump Overs in remaining time, 24″/20″ (Regional standards – hands + feet touch box)

Repeat for a total of 3 rounds, resting 3:00 between rounds.

GEAR: 2.5

 

EXTRA WORK:
1) Strict Chin Ups, 4 x 5-7 (TEMPO: X231)

2) DB Seated Z-Press, 4 x 5-8 (TEMPO: 32X1)

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