WOD 19.01.15 CFTN

super woman

Warm up – Mobility

Weightlifting:

EMOM 12:

Min 1-4: 1 Muscle Clean AHAP + 1 Jerk + 5 Burpees

Min 5-8: 3 Power Clean AHAP + 1 Jerk + 3 Burpees

Min 9-12: 5 Clean Squat AHAP + 1 Jerk + 1 Burpees

AHAP: As heavy as possible.

AMRAP 16

20 Lunge With in Oh Barbell  50/25 kg

Run with Kettlebell/Dumbbell (4 laps around inside of box)

10 Push Press  50-25 kg

Accessory:

Hard style plank- 4x45sec

Relax – Mobility