Monday October 12th WOD

Warm up:  500m row followed by coach led BW drills and PVC work for technique and mobility


Strength: Clean and Jerk


-Build to a heavy 1R Clean and jerk

-Clean will be performed from the high hip (tall clean)/

Strength:  Hatch

-Week 12, Day 1

-This is it, KCI!

Conditioning:  MAX EFFORT

You will have 2 minutes to achieve as many reps as possible of the following:

-Power clean 155/105, 135/85, 115/65, 95/45

-DU’s (sub singles)


-Work to rest 1:1

Post:  500m cool down row + stretch


Nick ProhaskaComment