WOD:

1) Squat Clean and Split Jerk: 3 x 1 @ 77.5% of 1RM

Warm-up as needed, then rest 90 seconds between sets. Do the percentage, no higher or lower.

2) Clean Pull: 3 x 3 @ 95% of Max Clean

Warm-up as needed. Make sure you are focusing on super tight positioning and maintaining torso position through the first portion of the lift. Rest 90 seconds between sets.

3) Clean Deadlift: 3 x 3 @ 105% of Max Clean

Warm-up as needed. Rest 90 seconds between sets.

4) 10 minute AMRAP:

1 Hang Power Clean 205/135

2 Handstand Push-ups

2 Hang Power Clean 205/135

4 Handstand Push-ups

3 Hang Power Clean 205/135

6 Handstand Push-ups

…and so on until 10 minutes is up

5) Stiff Leg Deadlifts: 3 x 15

Heavier than last time. Rest 90 seconds between sets.

6) Airdyne: 3 rounds of 1 minute ON 3 minutes OFF – MAX EFFORT

You should be trying to destroy yourself on this…please do in the back room if another class is going on so we can all here 🙂

For results post weight of each of your Olympic Movements along with time to complete Met-con and any scaling used. If you did Extra Work post weight for SLDL’s and Calories on each round of Airdyne.

Post Results/Thoughts to Comments

Episode 2