WOD: November 29th, 2017

Hang clean + squat clean + jerk

Fitness
Hang power clean + power clean + push jerk
18 min E2MOM (9 rounds):
ascending in weight (slowly) focus more on technique
TECHNIQUE-CONSISTENCY-INTENSITY

Scaled & RX
Hang clean + squat clean + split jerk
18 min E2MOM (9 rounds):
ascending in weight

WOD

Fitness
AMRAP, 12 mins
14 alternating lunge steps
7 bench dips
21 russian kb swings 25/15lb

Scaled
AMRAP, 12 mins
14 alternating lunge steps
7 dips
21 russian kb swings 35/25lb

RX
AMRAP, 12 mins
14 alternating lunge steps
7 ring dips
21 russian kb swings 53/35lb

Accessory/ROMWOD

1.
Accessories, 3 RNFT
Curls x 10-12 reps
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmers Walk x 100m
Rest 45 seconds
Prone prone hold Hold x 45 seconds
Rest 45 seconds
*as always quality over weight

2.
ROMWOD