Workout Of the Day (WOD)

WoD

Complete as many rounds as possible in 7 minutes of:
60kg/45kg sumo deadlift high pulls, 10 reps
60kg/45kg push presses, 10 reps


Competition Class - Open Season!


3 position clean 

EMOM

50%/52%/55%

Rest 1 min

52/55/58

Rest 1 min

55/58/62

Rest 1 min

58/62/67

Rest 1 min

62/67/75

Rest 3 mins

Jerk balance unloaded bar x 2 every 30 seconds x 7

1 pause jerk, 1 jerk every 90 seconds x 6

50%/52%/56%
52/56/60
56/60/64



Front squat

6-1-4-1-6 every 2 minutes

68% - 80% - 75% - 80% - 68%