Thursday’s WOD – January 28th

DAY FOUR/ THURSDAY

Warm-up:

2 Rounds:

Run 100 M

5 Burpees

Mobility & Dynamics:

Trainers Standard

WOD DEMO/ Form/ Skill:

Class to do together:

X 5 Squat Clean

X 5 Hang Power Clean

X 5 Jerk

Put complex together:

X 3 Complex :

Squat Clean 155/110 lbs

Hang Power Clean

then Jerk

Advance/ Intermediate Athletes – Use unloaded bar

Beginner Athletes – PVC

WOD/ LONG/ WM:

CAT ONE:

Complete as many rounds as possible in 20 mins of:
3 reps of complex:

Squat Clean 155/110 lbs

Hang Power Clean

then Jerk

Run, 200 M

CAT TWO:

Complete as many rounds as possible in 20 mins of:
3 rep of complex:

Squat Clean 125/95 lbs

Hang Power Clean

then Jerk

Run, 200 M

CAT THREE:

Complete as many rounds as possible in 20 mins of:
3 rep of complex:

Squat Clean 95/65 lbs

Hang Power Clean

then Jerk

Run, 200 M

CAT FOUR:

Complete as many rounds as possible in 20 mins of:
3 rep of complex:

Squat Clean 75/55 lbs

Hang Power Clean

then Jerk

Run, 200 M

CoolDown (if time):

Trainers Choice