WOD - Aug 23, 2018

A. Clean DL + Hang Power Clean + Jerk - building to moderate/heavy complex in 9 mins
+
For time:
50 DU or 75 Singles
5 Squat cleans
50 DU or 75 Singles
4 Squat cleans
50 DU or 75 Singles
3 Squat cleans
50 DU or 75 Singles
2 Squat cleans

Add weight to the cleans each round

Time Cap = 10 mins
 
Rx -
Men - 185/205/225/245
Women - 135/145/155/165

Masters -
Men - 125/135/145/155
Women - 80/85/90/95

Teens -
Boys - 65/75/85/95
Girls - 55/65/75/85


FIT CLASS
Part A
Half kneeling KB press - 10/side x3
Goblet squat - 10x3
Russian KB swing - 10x3

Part B
Bear crawl - 50ftx3
Push up into down dog - 5x3
Rev. Bear crawl - 50ftx3

Workout
4 sets
30 sec Jump squats
-rest 30 sec-
30 sec DB S2O
-rest 30 sec-
30 sec Abmat sit ups
-rest 1 min-