WOD – Mon, Feb 16
STRENGTH
Clean (Weight)
INTERVALS (AMRAP – Rounds and Reps)
4 x AMRAP 3
8 Burpees
4 Thrusters
Rest 1 Minute
MCx: 95/65, 115/75, 135/95, 155/105
MAx: 75/55, 95/65, 115/75, 135/95
MVx: in+outs, 75/55 no increase
GOALS + GUIDANCE: The 8 burpees will take :30 or less, and the thrusters about :15 to start. For the first two amraps, target 4 rounds. As the weight increases each amrap, target 3 rounds.
ACCESSORY / EXTRA (Weight)
DB Bulgarian Split Squats
3 x 8/8, across
EMOM8
Hang Squat Clean
Low Hang Squat Clean
Squat Clean
at RPE 6-7.5/10
GOALS + GUIDANCE: Stay at a moderate-heavy weight for all 8 minutes or build up to the 6.5-7 effort. Start the first rep at your hips, the second from above the knee and eventually from the floor. Aim for consistent contact with the bar, before extending the hips and pulling under the bar. The lower the bar starts, the more patient you have to be before extending the hips.