With a running clock:
0-10 minutes
Three rounds for time of:
10 Hang Power Clean 40/30kg
10 Lateral Burpees
10-20 minutes
Two rounds for time of:
15 Hang Power Clean 50/35kg
15 Lateral Burpees
20 minutes until completion
One round for time of:
30 Hang Power Clean 60/40kg
30 Lateral Burpees
*WOD stolen and modified from Comptrain.
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Five x 3 minute cycles for max reps:30 Overhead Plate Lunge 20/15kg15 Burpees onto plateMax rep pull *Rest 3 minutes Note: Scale appropriately to allow for at least 1 minute on the pull.Choose a pull option that allows you to work through repeatable sets/volume. Photo: Dan. Photo courtesy of Grant Williams. The Open was the perfect time to test how good we are at exercising and this guy was great. Making huge gains, personal best thrusters and achieving Ring Muscle-ups are just the start. So awesome Dan!!!
