WOD

Workout of the Day and Specialty Class Programming

wednesday, january 4, 2017

1-1-1-1-1 press

2-2-2-2-2 push press

3-3-3-3-3 push jerk

 

POWER HOUR

 

5-5-3-3-3-1-1-1

back squat

4x10 back extension

4x20 cal AD

rest 60 seconds

 

BARBELL ENDURANCE

 

3 sets of:

squat clean+power clean+jerk

then,

EMOM for 8 minutes:

power clean+front squat+jerk

rest 2 minutes

EMOM for 8 minutes:

power clean+jerk

rest 2 minutes

EMOM for 8 minutes:

squat clean