FRIDAY WOD

May 8, 2020

EQUIPMENT VERSION

Strength: Clean & Jerk
Every 2:00 x 5 sets:
3 Hang Power Cleans + 1 Jerk
(Increase weight over the 5 sets building to a Heavy Complex)
*If using Dumbbells, complete 6 Hang Power Cleans + 3 Jerks on both the Right and Left side.

Metcon:
Every 5:00 x 4 Rounds:
400m Run or 25 Burpees
16 Dumbbell Hang Squat Cleans (8-R/8-L) or 10 Hang Squat Cleans (135/95)


NO EQUIPMENT VERSION

Strength: Clean & Jerk
Every 2:00 x 5 sets:
5 Odd Object Hang Power Cleans + 2 Jerk
(If possible, increase weight over the 5 sets building to a Heavy Complex)

Metcon:
Every 5:00 x 4 Rounds:
400m Run or 25 Burpees
12 Odd Object Hang Squat Cleans

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