WOD WOD, 2019-09-13

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Friday

Warm-up
Warm-up
2 Minutes on a Bike or Rower
then…

AMRAP x 4 MIN
10 KB Deadlifts
10 KB Russian Swings
10 KB American Swings
:30 KB Goblet Squat Hold

Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of Barbell Complex

3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean

Workout
Metcon (Weight)
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105)|(115/75)
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.

Score this workout for load.

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