FUNCTIONAL FITNESS
Partner WOD:
I-go-you-go style for 10 rounds total:
10 Calorie
10 Wall Ball
Directly into 10 rounds total:
40 Double Under
10 Hang Power Cleans
STANDARD: 10/6 lb + 65/45
RX: 20/14 lb + 95/65
SPORT: 30/16 lb + 105/85
COMPETITION: 30/20lb + 115/105
OLYMPIC LIFTING
A. Slow pull to knee PC + FS + PJ; 2+2+2; every 2:00; build gradually in 4 sets
B) PC + SC + SJ; 1+1+1; every 2:00 build to best set in 6 sets then 2 more sets at 80-85% of best
C) Clean pull; 5-5-5-3-3-3; building