WOD: A. Clean & Jerk and Dip and HSPU Training 1st minute – 1-3 reps: 1 rep = 1 power clean to 1 push press to 1 hang squat clean & jerk 2nd minute – rest 3rd minute – 1-5 strict dips to 1-10 kipping dips to 1-5 strict HSPU to 1-10 kipping HSPU 4th minute – rest Repeat above cycle three more times for a total of 4 rounds or 16 minutes B. 8 minute ascending AMRAP of: 2 over the bar burpees 2 hang squat clean thrusters 95/65 (55 and over 75/55) 2 dips or HSPU 4 over the bar burpees 4 hang squat clean thrusters 95/65 (55 and over 75/55) 4 dips or HSPU 6-6-6, 8-8-8, 10-10-10…continue pattern until time expires Check out Mason Dixon’s menu for next week. Nov 9 To place an order, click here!
