Wednesday 20 February

Power Clean

WOD:

Strength:

EMOM for 7 min. perform 1 Front Squat @ 90% of 1RM (or heaviest possible if you don’t have a current 1RM)

Conditioning:

12 min AMRAP:
8 Power Cleans @ 115/75
8 Reverse Burpees
8 Wall Ball Shots @ 20/14

SCALES:

Gold

Strength:

EMOM for 7 min. perform 1 Front Squat @ 90% of 1RM (or heaviest possible if you don’t have a current 1RM)

Conditioning:

12 min AMRAP:
8 Power Cleans @ 95/65
8 Reverse Burpees
8 Wall Ball Shots @ 20/14

Silver

Strength:

EMOM for 7 min. perform 1 Front Squat @ 90% of 1RM (or heaviest possible if you don’t have a current 1RM)

Conditioning:

12 min AMRAP:
8 Power Cleans @ 75/55
8 Reverse Burpees
8 Wall Ball Shots @ 14/10

Bronze

Strength:

EMOM for 7 min. perform 1 Front Squat @ 90% of 1RM (or heaviest possible if you don’t have a current 1RM)

Conditioning:

12 min AMRAP:
8 Power Cleans @ 65/46
8 ReverseBurpees
8 Wall Ball Shots @ 14/10