Wednesday WOD – 042716

Connor

Connor

WORKOUT OF THE DAY

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

3. For time:
40-30-20-10
Calorie Row
Over Unders 24/20″

Performance
WEIGHTLIFTING
1. Tall Snatch + Muscle Snatch 40%x2, 45%x1, 50%x1, 55%x1
2. No Hands/No Feet Snatch EMOM 6:00 – 75%x1
3. Power Position Clean 60%x2, 65%x2, 70%x2, 75%x1, 80%x1
4. Clean Low Liftoff + Clean 4x(1+2)@80%

METCON
For time:
40-30-20-10
Calorie Row
Over Unders 24/20″

ENGINE
Assault Bike: 3×10:00 @RPE 8 – rest 3:00 between