WOD for May 17th 2017

Fitness
Strength:
7 sets, ascending in weight
2 Hang Power Clean + Push Press*
rest 90 seconds


WOD:
4 rounds for time
500 meter Row
15 Thrusters(95#, 65#)
15 Dips




Performance
Strength:
7 sets performed at 75%-85% of 1RM clean & jerk
Clean and Jerk, 1+1**


WOD:
Every 4 Minutes for 20 Minutes:
500 meter Row
20 Toes to Bar
5 Ground To Overhead (185#, 135#)




*Perform 2 hang power cleans and then Push Press from the front rack of the second clean.
**2 reps per round. Reset in between reps, roughly 5-10 seconds.