WOD – Fri, Mar 13
STRENGTH
Clean and Jerk (Weight)
CONDITIONING (AMRAP – Reps)
AMRAP 12
2-4-6-8-10-etc
Man Makers
15/12 Cal Bike
MCx: 50/35,
MAx: 35/20, 12/9 cal
MVx: no push up, 25/15, 9/6 cal
GOALS + GUIDANCE: A man maker is: push up (on two dumbbells), a row on each side, power clean, and finally a thruster. Each rep will take around 10 seconds. Keep the bike :60 or less. Target the round of 10 man makers.
EMOM 7
1 High Hang Squat Clean
2 Jerks
*across
GOALS + GUIDANCE: Work on pulling under the bar VERY quickly, and not on the weight. The jerks can be push or split. Target 6.5-7/10 RPE.