150812 Wednesday WOD

Hang Clean + Split Jerk – E2MOM x 5 sets: Set #1 – 3 +1 reps @ 50%,

Set #2 – 2 + 1 reps @ 60%,

Set #3 – 1+1 rep @ 65%,

Set #4 – 2+1 reps @ 60%,

Set #5 – 3+1 reps @ 50%

Part 2

EMOM x 12 min:

Min #1 perform 2 walk walks or :45 HS hold on wall,

Min #2 perform 12 Straight Leg Raises (w towel),

Min #3 12-16 DB or KB snatches (35#/25#)

Extra OPTIONAL

E:30 x 7 sets perform 1 back squat @ 87% of 1RM. *Do not rack the bar. It will stay on your back for the entirety of the sets.

Hang Clean + Split Jerk – E2MOM x 5 sets:

Set #1 – 3 +1 reps @ 75%,

Set #2 – 2 + 1 reps @ 80%,

Set #3 – 1+1 rep @ 85%,

Set #4 – 2+1 reps @ 80%,

Set #5 – 3+1 reps @ 75%

Part 2

EMOM x 12 min:

Min #1 perform 25-50′ HS walk or :45 HS hold on wall,

Min #2 perform 12 TTB,

Min #3 12-16 DB or KB snatches (55-70#/35-50#)

Extra OPTIONAL

E:30 x 7 sets perform 1 back squat @ 87% of 1RM. *Do not rack the bar. It will stay on your back for the entirety of the sets.