Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row or Bike 3xs:
–:45sec Easy
–:15sec Hard
General Clean Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Row
–10 Front Squat
–10 Strict Press
Specific Clean Warm Up 1x:
–5 Hang Clean
–5 Push Jerk
–5 Clean
–5 Split Jerk
–5 Clean & Jerk
Weightlifting
Power Clean and Jerk (5-5-5)
Power Clean (no squat)
Touch and Go on all multiple reps
Use the heaviest weight you can for each set while maintaining perfect form. Technique over Weight
Rest as needed between sets.
Metcon (No Measure)
15mins
– sled drag & push
– bear hug carry
– farmer carry
– yoke carry