Day 47 Se 13/14
June 24th, 2013
WOD 120911: The Outlaw Way
1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Push Press – heaviest possible, rest 60 sec.
Strength
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
Conditioning
Courtesy of compWOD
5-4-3-2-1 of:
Clean & Jerk 65/45kg
Muscle-Ups
For time.
Travel WOD:
5-4-3-2-1 of:
- Burpees
- Pull Ups
- Box Dips
Giddy UP!
Comments