WOD for 1/10/18


A. Barbell Cycling
2 Rounds:
– AMRAP :30 Seconds – Power Clean (115/80)(185/135)
– AMRAP :30 Seconds – Push Jerk (115/80)(185/135)
**Rest 1:00
– AMRAP :45 Seconds – Power Clean (135/95)(205/145)
– AMRAP :45 Seconds – Push Jerk (135/95)(205/145)
**Rest 1:30
– AMRAP 1:00 – Power Clean (165/115)(225/155)
– AMRAP 1:00 – Push Jerk (165/115)(225/155)
**Rest 2:00

B. AMRAP 3:
– 12/9 Cal Bike/Row
– 12 Power Snatches (95/65)
**Rest 3:00
C. AMRAP 3:
– 12/9 Cal Bike/Row
– 8 Power Snatches (115/80)
**Rest 3:00
D. AMRAP 3:
– 12/9 Cal Bike/Row
– 4 Power Snatches (135/95)

Working for three minutes and resting for three minutes. Weights on the barbell go up each round as the reps go down. With the short time windows, we want these to be weight that athletes can cycle every round. Ideally these are completed in 1-2 sets each time. If on the fence about weights, lighter is better as it allows athletes to get more work done. I

Additional Conditioning:
1. Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
:30 Seconds Max Reps Strict Handstand Push-ups

2. Snatch Balance
On the Minute x 8
Minutes 1-2 – 65%
Minutes 3-4 – 70%
Minutes 5-6 – 75%
Minutes 7-8 – 80%

3. Hang Squat Snatch
6 Sets:
3 Hang Squat Snatches
Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Set #5 – 78%
Set #6 – 80%
Rest as needed between

Olympic Lifts