December 2, 2015

STRENGTH: EMOM for 15 Minutes – athletes must choose a moderate weight that can be used for all the movements
1 x Cluster (Squat Clean Thruster)
1 x Front Squat
1 x Split Jerk

WOD: 5 rounds for time,
3 x Handstand Push Ups
7 x KBS
10 x Box Jumps

OLYWOD

STRENGTH:

1) Front squats – Every 90 seconds for 10 rounds, complete: 1 x pause front squat + 1 x front squat + 3 x high box jumps

*For the first rep, pause for 3 seconds in the bottom position of your squat. The second rep is your typical front squat.

2) Push press – 65% x 5 reps, 75% x 5 reps, 85% x max reps

WOD: 12 – 9 -6 for time of,

Squat clean

Burpee over barbell