WOD – 011019

1. warm up :

  • 10 walking lunge steps
  • 10 cossak
  • 10 kips
  • 5 strict pull ups

1 x 5 :

  • muscle clean
  • front squat
  • hang squat clean

2. hang clean (power or squat)

every :90 perform a set

  • set 1 – 2 : 3 reps @ 65-70%
  • set 3 – 4 : 2 reps @ 70 – 75%
  • set 5 – 6 : 2 rep @ 75-85%

 

for time ( 16-min)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1  : hang squat clean (115/75)

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 : pull ups

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