WOD 1: 3 Rounds
Clap Push Ups AMRAP. Just below failure. rest 10 sec
Push Ups AMRAP. Just below failure. rest 10 sec
Rest 3 min
WOD 2: 2 Rounds
1 Heavy Power Clean
6 Jump-over-the-box jump
Rest 3 min
WOD 3: 6 sets
20 sec AMRAP Hang Power Clean 85/55*
Sprint run 200 m @ 90%
rest 3 min
choose a weight in which you can perform non stop reps of power cleans for 20 sec (no pause on ground or in rack position), when the 20 sec timer goes off, sprint run 200 m @ 90% effort. You choose the power clean weight for all 7 sets; ensure the sprint is powerful for entire 200m
*you cannot change weight once chosen for 1st round
--
Ken Velez
Cell (Korea): 010-6566-4971
Dial toll-free from the US (+13hrs EDT): 703-531-8479
Skype name: metsek7
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