WOD

11/11/2018

Weightlifting
Metcon
Bergener Warm Up
Tall Snatches
4 x 4 (add weight each round)
Segmented Cleans
3 x 2 (add weight each round)
Power Position Snatch
50% x 5, 60% x 5, 70% x 5
Hang Cleans
60% x 5, 70% x 5, 80% x 5
Push Jerks
(75% x 4)3 (% Based on Split Jerk)
OHS
(70% x 4)3
KB Reverse Lunges
3 x 12 (53/35#)
Core
6 Minute Abs

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