WOD #003

WOD #003



1) EMOM for 5 minutes:

2 Clean & Jerks (full) @ 75%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Clean & Jerks (full) @ 75%

WOD #003

*Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.


HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.


4 rounds for total working time of:

Row 500m
14 Lateral Burpees (over bar)
7 Power Snatches 135/95#

Rest 1:1

*Notes: Choose a pace on the Row that is roughly 90% of your best 500m. All 4 rounds should be at that pace, with the Burpees and Snatches being all out efforts.


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