WODconnect

Friday Workout

  1. Front Squat
    3×2 @ 80%
    1×1 @ 83%, 86%, 89%, 92%

  2. Barbell Conditioning
    On the Minute x 5:
    5 Touch and Go Squat Cleans
    Same weight across.

  3. Conditioning
    AMRAP 4:
    27/21 Calorie Row
    21 Power Cleans (155/105)
    15 Burpee Box Jump Overs (24/20)
    Rest 4 Minutes
    AMRAP 4:
    27/21 Calorie Row
    21 Power Cleans (135/95)
    15 Burpee Box Jump Overs (24/20)
    Rest 4 Minutes
    AMRAP 4:
    27/21 Calorie Row
    21 Power Cleans (115/80)
    15 Burpee Box Jump Overs (24/20)

  4. Bike Conditioning
    8 Rounds:
    15 Seconds Max Effort
    1:45 Recovery Pace

  5. Gymnastics Conditioning
    For Quality:
    30 Strict Chest to Bar Pull-ups
    30 Strict Handstand Push-ups
    30 Strict Pull-ups
    30 Push-ups
    30 Ring Rows
    30 Strict Ring Dips