Wolfe Tribe Fitness – WOD

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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

WORKOUT OF THE DAY