Monday WOD – 051214

Amanda

Amanda

May On-Ramp Program! STARTS TONIGHT!

WORKOUT OF THE DAY

Fitness
1. Mid Hang Power Clean: Work to a 3rm

2. 3 rounds for time of:

35 KB Front Squats 24/16kg
7 Muscle-ups
10 Hang Power Cleans 160/110#

Performance
1. Mid Hang Power Clean: Work to a 3rm

2. Deadlift: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

3A. 3X10 Bent Row – heaviest possible, rest 60 sec.
3B. 3X15 Hip Extensions – weighted if possible, rest 60 sec.

4. Metcon
3 rounds for time of:

30 Russian KBS 32/24kg
7 Muscle-Ups
10 Hang Power Cleans 185/120#