ALEX MOTM WOD

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A. 4 x 1 - 2s Pause @ knee Power Clean + 1 FS + 1 2sec pause in dip Jerk

B. Clean & Jerk Waves
3 @ 65 / 70 / 75
2 @ 70 / 75 / 70 / 75
1 @ 75 / 80 / 85 / 75 / 80 / 80

C. 5min EMOM
1 Clean Pull + 1 Hang Clean Pull @ 90-100%

GYMNASTICS

A. 50% best UB C2B set
rest 30s
45% best UB C2B set
rest 30s
40% best UB C2B set
Rest 30s
35% best UB C2B set

or

A2. on a 10min clock: Descending Ladder
Start with 5-10 UB C2B Pull-ups
each set subract 1 C2B
*when you complete the 1 round, start back at the top (if there is time remaining)
*Complete when you are 45-60 C2B or time runs out

B. 3 x 8 Bent Over Rows (as heavy as possible)
*Rest as needed between sets

 

 

MetCon

CLASS

On a 25min clock:

21 - 15 - 9 reps for time:
HSPU or DBL DB Push Press 50s/35s
Hang Power Clean 135/95 (RX + 155/115)
Rope Climbs (RX + Shorty)
21 - 15 - 9
3 - 2 - 1
50 - 50 - 50 DUs (after each round)

find 1 RM Squat Clean with remaining time