Wednesday WOD – 042016

John

John

WORKOUT OF THE DAY

Fitness
1. Power Position Clean
2. Clean Low Liftoff + 2 Cleans

3. 3 Rounds for time:
6 Power Cleans 185/125
24 Wallballs 20/14
48 Double Unders

Performance
WEIGHTLIFTING
1. Tall Snatch + Muscle Snatch 40%x2, 45%x1, 50%x1, 55%x1
2. No Hands/No Feet Snatch EMOM 8:00 – 70%x1
3. Power Position Clean 60%x2, 65%x2, 70%x1, 75%x1, 80%x1
4. Clean Low Liftoff + Clean 4x(1+2)@75%

METCON
3 Rounds for time:
6 Power Cleans 185/125
24 Wallballs 20/14
48 Double Unders