Dynamic Effort Upper
Strength
Power Jerk (6×3 @ 70% 1RM )
WOD
“YOLO”
5 Rounds
5 Power Cleans (135,95)
4 Front Squats
3 Push Jerks
2 Bar Muscle Ups
**1min Rest, mandatory at the end of each round
**Score your slowest round
**20min time cap
5 Power Cleans (135,95)
4 Front Squats
3 Push Jerks
2 Bar Muscle Ups
**1min Rest, mandatory at the end of each round
**Score your slowest round
**20min time cap
Special Strength
Special Strength
3 x 15 inverted barbell row
**feet on bench
**feet on bench
Abs/Core
3×20 Ab Fall Outs
http://conjugatefitness.wistia.com/medias/pbdskvq268
http://conjugatefitness.wistia.com/medias/pbdskvq268
Finisher/Recovery
100 Banded Pull Aparts
Announcements
Saturday, 1.17.15 – Happy Hour and Auction
**rest 2min between each attempt
http://conjugatefitness.wistia.com/medias/34hkngiomm