SnC  May 4th 2021 

 

Warm up

500 m row

then 2 sets of:

5 Muscle clean + strict press

10 GHD Back extension

5 Power clean + jerk

10 Squat jump

 

Weightlifting

 

In 12 mins

Work to heavy triple power clean and jerk

 

Then 5 set x 3 reps at 90% of your triplet lifted weight

 

Conditioning

For time:

21-15-9

Shoulder to Overhead (40/25 kg)

GHD Sit up

 

Time cap 7 mins

*This is a fast short workout, targetting do all reps unbroken, if the athlete is not comfortable with GHD sit up, do Abmat sit up instead. Athletes may do GHD first then S2O after.

 

Posted in WOD

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