WOD05102020, MONDAY
WARMUP
6 min EMOM
Min 1: 30s wall sit
Min 2: 30s Glute bridges
Min 3: reverse lunges
TASK 1: WEIGHTLIFTING
A. Power clean and jerk
Go every 90s x 10 rounds
3 touch and go @ heavy build up
B. Clean pull
3 sets, 5 reps
TASK 2: STRENGTH
A. Back squat
4 sets, 3 reps
TASK 3: CONDITIONING
5 ROUNDS
. 15 thrusters 95/65lb
. 15 box jump
Time cap: 15 mins
TASK 4: ACCESSORIES
. 100 banded pull through