WOD for 12/29/17


A. EMOM 12
Even Minutes – 5 Bar Muscle-Ups
Odd Minutes – 1 Power Clean + 3 Front Squats + 1 Split Jerk
**if you don’t have bar muscle ups scale to 5 Pull ups (C2B) + 5 Dips (ring or box)

B. “DT” – 5 Rounds:
– 12 Deadlifts
– 9 Hang Power Cleans
– 6 Push Jerks (155/105)

Working the skill of the hang power clean before completing the Hero Workout, “DT”. Much of the metcon comes down to the hang power cleans, so great opportunity here to dial in this movement. Looking to keep “DT” metabolic and not so much limited by strength. We want athletes to choose a weight that they could complete one full round unbroken without a doubt if they needed to. Strategy will call for a different approach, but this more moderate load will allow for the proper stimulus.

Additional Conditioning:
1. Front Squat
– 3 x 7reps

Olympic Lifts