Depo
WOD
“Heave-ho”
In Teams of 3…
25min AMRAP:
120/90 Calorie Row or Bike
75 Thrusters (95/65#)
30 Toes-to-Bar
120/90 Calorie Row or Bike
75 Power Snatches (115/75#)
30 Toes-to-Bar
120/90 Calorie Row or Bike
75 Clean and Jerks (135/95#)
30 Toes-to-Bar
* Post total reps, or rounds and reps, completed to the whiteboard.
Accessory Work
1. Midline
3 Sets:
10 Bent Over DB Rows (each side)
10 DB Strict Presses
20 Weighted Sit-ups
20 Weighted Hip Extensions
Olympic Lifting Class
1. 5 x Push Press + Push Jerk + Split Jerk (Climbing)
* 12 minutes to work up
2. Every 90sec x 4: Power Clean + Front Squat / Hang Power Clean + Front Squat
* At 50-60% max.
3. 12min E2MOM: Hang Squat Clean + Squat Clean (Climbing)
* Reset at the floor between reps (i.e. not touch-and-go)
