WOD 2020/02/13

Warm Up: Dynamics & Mobility
Primary Strength Session A. Every two minutes, for 12 minutes (6 sets):
3 Front Squats + Jerk @ 90-92% of 1-RM C&J
B. Every 3 minutes, for 24 minutes: Ground to Overhead Barbell Cycling
*Set 1 – 5 reps @ 60% of 1-RM Clean & Jerk
*Set 2 – 5 reps @ 60%
*Set 3 – 5 reps @ 60%
*Set 4 – 5 reps @ 60%
*Set 5 – 3 reps @ 65%
*Set 6 – 2 reps @ 70%
*Set 7 – 2 reps @ 70%
*Set 8 – 1 rep @ 80%
C. Three sets of: 60- 40 kg Push Press x Max Reps @ 10X3
WOD : For Time (Time cap 20min)
10 Ring Muscle-Ups
10 Squat Cleans (85/50 kg)
10 Burpee Box Jump-Overs (60-50 cm)
Rest until the running clock reaches 10:00, and then…
Three rounds for time of:
15-10 Cal Row
20 Wall Ball Shots (9/6 kg))
20 Pull-Ups