WOD 181019


FRIDAY 181019

Metcon - On a running clock:


3 Rounds for time
7 Push jerks @ moderate*
21 Air squats
6 Hang Power cleans

- REST 3 MINUTES -

3 Rounds for time

5 Push jerks @ moderate +*
21 Air squats
4 Hang power cleans

15 minute cap

*Athletes should choose weights that would allow them to maintain technique is the push jerk AS WELL AS the hang power clean.

Athletes should increase weight for the 2nd round, however they should not make jumps bigger than 20# unless they discuss that with their coach first.

Examples for loading are as follows:

R1. 95/65# or 115/85# or 135/95#
R2. 115/85# or 135/95# or 155/115#