wod-friday

W.U.  General

Active W.U.  2  Sets of

  • 5 x Hang Power Clean
  • 5 x Power Cleans
  • 5 x Front Squats
  • 5 x Squat Cleans
  • 10L/10R x Bent Over Rows

W.O.D Complete the below

Segment 1

  • 400M Run
  • 50 x Hang Power Cleans 75/55
  • 15 x Burpees over bar

Segment 2

  • 400M Run
  • 30 x Power Cleans 95/65
  • 15 x Burpees over bar

Segment 3

  • 400M Run
  • 10 x Cleans 135/95
  • 15 x Burpees over bar