WOD October 22nd, 2013

  • Posted On
  • October 22, 2013
  • by Iron Legion

Main – WOD

a: Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

b: Warm-up (No Measure)

Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses

Weightlifting

Clean and Jerk (EMOM for 5 minutes – 1 C&J @ 85-90% of max of b)

Metcon

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  • Posted On
  • October 22, 2013
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