Wednesday 8/23/17 - Power and Pull

MAIN WOD

M-1: Power Clean 15x1 EMOM

Reps 1-6: 60%x1x2, 65%x1x2, 70%x1x2, 75%x1x2

Reps 7-12: Work at athlete's discretion between 75-82.5%

M-2: AMRAP 20:

10 Clean & Jerks, 115#/75#

10 Chest-to-Bar Pullups

0:30 Rest

L2: 95/65#

Pull ups

L1: 65/45#

Jumping Pull ups

Extra Credit: 3x10

Single Arm Kettlebell Z-Press

Dicks Press (empty bar)

Lateral Raise (5-10#)

FITNESS/Women's HIT Club

F-1: Power Clean

10x3 EMOM

F-2: AMRAP 20:

10 Clean & Jerks (light)

8 Pull ups

0:30 Rest

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