WOD 14.01.20

Weightlifting :

3 rounds for quality of
12 per side landmine 1 leg Romanian deadlift
12 per side banded lunges with dumbbell
20m per side kettlebells mixed grip front rack carry
rest as needed…


Clean & jerk
Every 90″ for 4 rounds
3 high hang muscle clean
3 high hang power clean
3 push press
–> work for for quality !


EMOM 10’ :
1 power clean + 1 push press + 1 push jerk
–> work for quality and for weight (increase the weight)


« Grace »
30 Clean and Jerk for time
(power cleans are recommended)

Rx : 60/40kg
Intermediate : 40/30kg
Beginner : 20/15kg

time cap 5′