WORKOUT OF THE DAY, NOVEMBER 30TH 2020

WOD:

#ACDC

For Time:
50 Deadlifts (95/65)
35 Hang Power Cleans (95/65)
20 Bar Facing Burpees
35 Hang Power Cleans (95/65)
50 Deadlifts (95/65)
-rest till 15:00-
For time
25 Deadlifts (135/95)
15 Hang Power Cleans (135/95)
20 Bar Facing Burpees
15 Hang Power Cleans (135/95)
25 Deadlifts (135/95)

*Target time sub 8 min. Time cap 10 min

#snatch

3 Position Snatch (Hang, 1” off floor, floor):
– 2 sets @ 70% 1RM Snatch
– 3 sets @ 75% 1RM Snatch
* Rest 90-120 seconds between sets –

#back squat
– 5 sets x 3 reps @ 90% 1 RM back squat.
* Rest 2 minutes between sets

#Snatch Push Press:
– 2×3 reps @ 90% 1RM Snatch
– 3×3 @ 95% 1RM Snatch
* Rest 60-90 seconds between sets

#Clean Shrugs:
– 5 sets x 5 reps @ 130% 1 RM clean
* Rest 2 minutes between sets

OPTIONAL WOD 2:

5 rounds
5 Muscle Ups
15 GHD Sit Ups
50’ Handstand Walk
-Rest 5:00-
5 rounds
50’ Handstand Walk
15 GHD Sit Ups
5 Muscle Ups

Open Prep Option:
Every Minute on the Minute (EMOM)
7 Rounds (21 Minutes)
Minute 1: 5 Muscle ups
Minute 2: 15 GHD Sit Ups
Minute 3: 50’ Handstand Walk

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