Thursday, November 29, 2018

2018-11-30 WOD

Class

Clean and Jerk Complex
5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press +
2 Hang Power Cleans + 1 Push Jerk +
2 Hang Power Cleans + 1 Split Jerk
Record load.



Conditioning
For Time:
...30 Clean and Jerks (185/135#)
On the Minute: 7 Toes to Bar



Competitors

From CompTrain (2018-11-23), copied here for convenience:

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts



Clean and Jerk Complex
5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press +
2 Hang Power Cleans + 1 Push Jerk +
2 Hang Power Cleans + 1 Split Jerk
Record load.



Conditioning
For Time:
...30 Clean and Jerks (185/135#)
On the Minute: 7 Toes to Bar



21-18-15-12-9 Assault Bike Calories for time.
Rest 1 Minute Between Efforts
Record time.

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