STRENGTH WOD

  • EVERY MINUTE ON THE MINUTE FOR 10 MINS:
    • 3 POSITION CLEANS + 2 SPLIT JERKS
      • SKILL
        • POSITION 1: CLEAN FROM THE HIGH HANG POSITION (HIPS)
        • POSITION 2: CLEAN FROM THE HANG POSITION (RIGHT ABOVE THE KNEE CAP)
        • POSITION 3: CLEAN FROM THE FLOOR POSITION (GROUND)
        • FOLLOW THE CLEANS BY 2 SPLIT JERKS

WOD

  • START THE WORKOUT BY DOING 4 BURPEES
  • AT THE TOP OF EVERY MINUTE YOU MUST STOP YOUR WORKOUT AND DO 4 BURPEES
  • THE KEY IS TO COMPLETE THE WORKOUT AS FAST AS POSSIBLE WITHOUT LETTING THE BURPEES HINDER IT’S COMPLETION
    • COMPLETE THE FOLLOWING WORKOUT FOR FASTEST TIME:
      • 20 THRUSTERS @95/65 LBS
      • 20 SUMO DEADLIFT TO HIGHPULL
      • 20 PUSH JERKS
      • 20 OVERHEAD SQUATS
      • 20 FRONT SQUATS