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WOD

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

1. Barbell Conditioning
With a running clock…
A. Every :40 complete 1 C&J @70
Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

B. At the 12:00
Every :40 complete 1 Power Snatch @ 70%
Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

C. For time complete 75 Deadlifts *Everytime you rest complete 4 TTB
BRX 155/105
RX 135/95
Fitness Modify as needed

WOD compliments of CF New England

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