Monday 3/21

Fitness-

A. Clean (yes, that means squat) - warm up to 65% then perform 5 TnG reps x 3 sets adding weight each set. Then 1 more set AMRAP with the weight used in set 3.

WOD

For Time

1 Round

15 Hang Power Cleans (95/55)

15 Dips

15 Pull ups or Ring rows

2 rounds

10 Hang Power Cleans (95/55)

10 dips

10 pull ups or ring rows

3 rounds

5 Hang Power Cleans (95/55)

5 Dips

5 pull ups or ring rows

Performance-

A. Clean (yes, that means squat) - warm up to 65% then perform 5 TnG reps x 3 sets adding weight each set. Then 1 more set AMRAP with the weight used in set 3.

WOD

For Time

1 Round

15 Hang Power Cleans (115/75)

15 Ring Dips

15 Pull ups

2 rounds

12 Hang Power Cleans (115/75)

12 dips

12 pull ups 

3 rounds

9 Hang Power Cleans (115/75)

9 Dips

9 pull ups 

Zone-

A. EMOM x 10 min

Even min- 6 DB man makers

Odd - 10 Cal Row

WOD

For Time

1 Round

20 KB SDLHP 

15 Dips

15 Pull ups or Ring rows

2 rounds

10 KB SDLHP 

10 dips

10 pull ups or ring rows

3 rounds

5 KB SDLHP 

5 Dips

5 pull ups or ring rows