Friday, September 9th WOD

Warm up:  400m jog followed by Coach-led PVC work

-Burgener warm up

20 minutes to establish 1RM Snatch

20 minutes to establish 1RM Clean and Jerk

-Time cap is strict, manage your attempts

Conditioning: For time

21-15-9

-Power cleans 95/65, 75/45lbs

10-10-10

-Lateral Burpees over the bar (no ‘superman’ reps)

-This workout is performed as a couplet

-5 minute time cap

 

Nick ProhaskaComment