04 Jan 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning

Complete as many rounds as possible in 12 minutes of:
10 Power cleans (60/40 kg)
20 Wall balls (9/6 kg)
30 Double unders

B) Weightlifting Supplemental Work: Clean

B1) 5 x "Second Pull Drill” (stay under 65% of 1 rep max)

- Slowly pull the bar from the below the knees (shoulders over the bar) to the pockets (torso vertical)
- Return to the 'above the knee' position and complete a power clean

B2) Clean deadlift: 4 x 5