**COACH RYAN IS BACK IN TOWN FOR THIS WOD! COME YELL AT HIM SO HE GOES FASTER!**

Warm Up
EMOM 5 mins
3 EB Cluster
3 Situp to Straddle
3 Kipping Pull Up

MOB
Athlete's Choice

A.
Every 3 mins, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
(Perform 3 cleans, reset b/t each rep and after the last clean perform a jerk)

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

When the running clock reaches 12:00…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

B.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat

*Sets 1-2 = 3 reps @ 75-80%
*Sets 3-4 = 3 reps @ 80-85%
*Sets 5-6 = 2 reps @ 85-90%

C. Holleyman
30 Rounds for Time
5 Wall Ball (20/14)
3 HSPU
1 Clean (any type) 225/155

D. Superfit DC 2017 - Workout #3
In 12 mins with a partner
Tethered long lap
Max cal row

 

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