WOD for Tuesday 240402

ATTACK OF THE CLONES

Part A:

3 sets

3:00 AMRAP

5 Power Cleans (185/125)

10 Bar Facing Burpees

Max Calorie Echo Bike or Row in no bikes available

-rest 2:00 between sets-

-after the final 2:00 rest, begin Part B-

Part B:

For Time:

15 Power Cleans (185/125)

30 Bar Facing Burpees

45/36 Calorie Echo Bike or Row if no bikes available

-OR-

REVENGE OF THE SITH

4 rounds

10 Alternating Dumbbell Hang Clean and Jerk (50/35)

5 Bar Muscle Ups

-rest 3 minutes-

3 rounds

10 Dual Dumbbell Shoulder to Overhead (2x50/35)

15 Chest to bar pull-ups

-rest 3 minutes-

2 rounds

10 Dumbbell Devil Press (2x50/35)

20 Toes to bar

STRENGTH

10 Minutes (one set every minute)

3 Low Hang Power Clean @65% 1RM Clean

*Touch and Go from below knee.

**Focusing on efficiency and speed.