WOD
Saturday 01.25.2020
POSTED ON January 24, 2020
Saturday | 01.25.2020
Warm Up:
5 Clean deadlift
5 muscle clean
5 push jerk
X3
Foundation: Every 3 minutes for 15 minutes
A. Build to a heavy 5 rep push jerk max in 5 sets or less *The push jerk will help emphasize the other movements for the day because the athlete will have to do the movements to get into the push jerk position.
Metcon:
RX/Level 1
30 hang power cleans 135/95
50 deadlifts 135/95
30 push jerks 135/95
For Time
Intermediate/Level 2
30 hang power cleans 115/80
50 deadlifts 115/80
30 push jerks 115/80
For Time
Beginner/Level 3
30 hang power cleans 95/65
50 deadlifts 95/65
30 push jerks 95/65
For Time
Cool Down:
3 rounds for quality
1min dragon L/R
1min butterfly :30
:30 static bird dog hold
