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Thursday’s WOD - 9/12/2019


Skill:

Burgener Warm up for Clean

3x5 Power Clean @moderate weight (155/105)


Strength:

Deadlift

**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x3@70%ww

1x3@80%ww

1x3+AMRAP@90%ww


WOD:

On a 12 min Clock:

3 Rounds:

45 Double Unders

15 Deadlifts @40-50% / 2-3 UB Rds (185/125)...[180 reps]

**REST 2 min (change out weights) then AMRAP in any remaining time**

3 Power Cleans @45-55% / 6-9 UB Reps (135/95)

3 Bar Facing Burpees

6 Power Cleans

6 Bar Facing Burpees

9 Power Cleans

9 Bar Facing Burpees and so on adding +3 reps until time expires...

.

Accessory Work:

2 min AMRAP x 4 rounds

250/200m Ski

Max Effort T2b

Rest 1 min b/t rds

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