WOD – Monday 17 October 2016

30 minute EMOM

1st minute: 5 Overhead Squats
2nd minute: 7 Pendlay Rows *from ground to sternum, flat back
3rd minute: 5 Power Cleans

* Use the same bar for all movements
* Bar starts in the rack – behind neck split jerk to receive
* After 5th OHS, drop bar to ground
* After 5th Power Clean, return bar to the rack
* As a guide: men use 70kg, women use 50kg or 80% 1RM OHS