Power Clean EMOM
3 – 3 – 3
Rest 2min/Adjust Weights
Hang Power Clean EMOM
2 – 2 – 2
Rest 2min/Adjust Weights
Power Clean to Hang Power Clean EMOM
1 – 1 – 1 – 1 – 1
For Time: (15min cap)
21 Calorie Row/Assault Bike or 300m Run
21 Hang Power Cleans 155/105 RX+ 185/125 MRX 115/75
21 Barbell Push-Ups
15 Calorie Row/Assault Bike or 200m Run
15 Power Cleans
15 Barbell Push-Ups
9 Calorie Row/Assault Bike or 100m Run
9 Power Clean to Hang Power Cleans
9 Barbell Push-Ups
Core Development
15 V-Ups
15 Russian Twists
15 Toes Through Rings
15 Russian Twists
15 WallBall Slams
CFHSV Running & Endurance WOD:
800m run @ 60%
rest 2 minutes
400m run @ 85%
rest 1 minute
4 x 200 @ 95-100%
rest 40 seconds between efforts
After last 200m, rest 2 minutes, then
1 mile run
