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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

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