Weekend WOD

Strength:

   Max Clean and Jerk


Conditioning:

   As Many Rounds As Possible (AMRAP) in 15 minutes of:
      5 Hang Squat Cleans (155# for men/ 105 for women)
      1 Rope Climb
      5 Handstand Pushups
      1 Rope Climb


   Intermediate:
   AMRAP 15 of:
      5 Hang Squat Clean (115#/ 80#)
      1 Rope Climb or 5 Pull ups
      5 Handstand Pushups or 10 Pushups
      1 Rope Climb or 5 Pull ups

 
   Beginner:
   AMRAP 15 of:
      5 Hang Squat Clean (95#/ 65#)
      5 Pull ups or Jumping Pull ups
      5 Pushups
      5 Pull ups or Jumping Pull ups


   Novice:
   AMRAP 10 of:
      5 Hang Squat Clean (65#/ 45#)
      5 Pull ups or Jumping Pull ups
      5 Pushups
      5 Pull ups or Jumping Pull ups



*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.


MAX CLEAN & JERK DEMO w David Charbonneau



WOD DEMO w David Charbonneau and Joseph Arias




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