WOD | 09.02.2017

In WOD Amsterdam Buitenveldert by Dave

EMOM (Every Minute On the Minute)
for 20′ minutes
Odd minutes: 5 Hang Clean & Jerks 60/40kg
Even minutes: 5 Strict Pull Ups

*The last 20″seconds of every minute is a mandatory rest

A> Front Squats
5-5-5-5-5 @80% of your 1RM

B> Bench Presses
5x max reps 80/55kg
*If you do more then 12 reps? Slow it down when you go down
for example Tempo 40X2
Goal is between 8-12 reps

C> Strict Toes 2 Bar
*Or as many as possible

**First do one set of A, then one set of B, then one set of C.
Do that five times. Make sure you have a spotter with B.