Tagged as: HANG POWER CLEAN PRESS

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WOD 3.4.17(WG)

PRO/ROOKIES: 20 min EMOM 1st min 8 Front Squat RX 60 kg, 2nd 10/8 Burpees, 3rd min 10 Dumbbell Hang Power Clean & Press, 4th min Rest

MASTER CLASS: 15 min AMRAP 50 DU, 5 Hang Power Clean RX 70 kg, 5 Shoulder to OH, 5 Front Squat RX 70 kg, 8 Burpees jump over the bar.

HEAVY DAY:
A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 20 alternate sited dumbbell bicep curls.



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