Wednesday, December 20th WOD


4 Cycles:

Set 1.

1:00 Power Clean

1:30 Hang Squat Clean

2:00 Squat Clean

Change weights

 

Set 2.  

3:00 Power Clean

3:30 Hang Squat Clean

4:00 Squat Clean

Change weights

 

Set 3.

5:00 Power Clean

5:30 Hang Squat Clean

6:00 Squat Clean

Change weights

 

Set 4.  

7:00 Power Clean

7:30 Hang Squat Clean

8:00 Squat Clean

Round 1 is complete change weights back to starting weight and repeat structure

 

Set 1 = 65% of 1RM

Set 2 = 70% of 1RM

Set 3 = 75% of 1RM

Set 4 = 80% of 1RM

 

Base percents off the lightest of the three lifts.

Complete FOUR full rounds of this totaling 24 minutes.

Categories: WOD

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