 | WOD Blog |  |
Fri, Jan 29 |
Savage
Time
Warm Up
3 Steady Rounds
12 Empty Bar Press
10 Empty Bar Thrusters
10 Cherry Pickers
(10:00)
Strength Prep
Strict Press 3x10 @65%
1 Min Rest between sets
then
1 Rep Every :90 for 12 Minutes
Heavy as possible
Strength
Power Pause Position Clean (Full Squat)
Warm Up
4x3 @40-60% of 1RM
Jerk the final rep of each set
Hang Clean
Every 2m for 12m
3 Reps @70% - Jerk last rep
(35:00)
Conditioning
2 Rounds
- 24 KB Swings (53/35)
- 16 burpees to a 6' target
- 8 Strict HSPU
(10:00)
| 0% |  | |  | 0% |
| 1st | 5:57 | Kate N Fri, Jan 29, 2021 |
| Kate N | 5:57 | 2 ab mat HSPU done with band pulled for support in rig |
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