After WOD walk in the rain.
Fitness:
A.) EMOM – 7 min.
2 Clean and Press each arm or DB KB
B.) Every 3 Min for 5 rounds
150m Row
30 Mtn Climbers
6 Heavy Russian KB swing
Performance:
A.) EMOM – 7 min.
DL + Clean and Jerk
– add weight at own discretion
B.) Every 3 Min for 5 rounds
150m Row
30 Mtn Climbers
6 Hang Power Clean (155/105)
Competitor:
A.) EMOM – 7 min.
DL + Clean + 2 jerks
– add weight each set if possible –
B.) Every 3 Min for 5 rounds
150m Row
30 Mtn Climbers
6 Hang Power Clean (205/135)
C.) 3×10 deficit Deadlifts (stand on plate)
A.) EMOM – 7 min: 2 Clean and Press each arm with blue KB on L and orange and blue on the R.
B.) Every 3 Min for 5 rounds
150m Row
30 Mtn Climbers
6 Heavy Russian KB swing at 70#
Performance
A. 125 x 7 rounds
B. Completed @125# cleans – I don’t know what my exact times were, but the first round was a lot faster, maybe 1:30, the rest were closer to 2 minutes. Last round of cleans was singles.