Workout of the day – Saturday September 24th
Community WOD
30 min partner AMRAP:
400m run (together)
30 box jumps 24/20 in
20 double DB push presses 50/35 lbs
10 back squats 225/155 lbs OR 20 double DB front squats 50/35 lbs
Split as desired between partners, except the run.
Olympic lifting
Tall cleans – 4×3 at 40%
Time cap: 8 min
Paused power clean – 3x3at 75% – pause 3 sec in receiving position
Time cap: 8 min
Power clean and jerk – 7×1 at 85%
Time cap: 14 min
Front rack hold – 2x1min at 115%
Cash-out
Every 3 min for 2 rounds:
30 ab-mat situps
20 pushups
Max thrusters in the remaining time 65/45 lbs
— rest 1 min between rounds
2022 09 23