Workout Of THE Day-11/28/2016

WOD:

Part 1:

9×4 Clean @ 75%

Part 2:

For TIme: 200 DU, 15 Clean and Jerk (185/125), 15 Clean (225/155)

STRENGTH:

Part 1:

20 mins to establish 3 Power cleans + 3 hang squat cleans + 3 front squats. Minimum 8 attempts

Part 2:

10 min ladder. Wallball 30/24 + Clean 185/135 + 2X KB Swings

OLYMPIC LIFTING:

Part 1:

Max Power Snatch (Aim for 85-90%)

Part 2:

Overhead Squat 3×3 at 100% Max Snatch