Workout of the day – Saturday July 9th
Partner WOD
In teams of 2, for time:
20 overhead squats 155/105 lbs or 40 single DB overhead squats 50/35 lbs
20 burpee box jumps over 24/20 in
20 power cleans 205/135 lbs or 40 double DB power cleans 50/35 lbs
20 bar muscle ups or 40 pullups
20 power cleans 205/135 lbs or 40 double DB power cleans 50/35 lbs
20 burpee box jumps over 24/20 in
20 overhead squats 155/105 lbs or 40 single DB overhead squats 50/35 lbs
Time cap: 32 min
Olympic lifting
Warm-up:
dynamic then footwork on split jerk
Paused hang power clean + Paused power clean – 4x(1+2) – 50-60%
Time cap: 10 min
Power clean + clean + jerk – 5x(1+1+2)
65%, 70%, 72%, 74%, 74%
Time cap: 10 min
Clean pull + clean + front squat + jerk – 5x(1+1+1+1) – 75% across
Time cap: 10 min
Clean pulls – 3×3 at 100%
Time cap: 6 min
Cash-out:
For time:
50 weighted situps 25/15 lbs
50 plate ground to overhead 25/15 lbs
Time cap: 10 min
2022 07 08