14/5/2018 CFNL WOD

Power 1:
Banded Deadlift
@ 60% 1RM
5 sets 3 reps
Tempo:3-1-0-1
Pause after each rep

Power 2:
Banded KB Russian Swing
5 rounds:10secs on 50secs off

WOD 1:
Every 1 min for 8 mins, alternating between:
1 Squat Clean & Split Jerk, 90% 1RM in first min
75 Double Unders in second min etc..

WOD 2:
For time:
30 Single Arm Dumbbell Hang Clean & Jerks, 22.5/15 kg
Row, 400 m

Jerks must be performed or it will be a ‘No Rep’ but any form of hang clean and any type of jerk allowed.
Alternate arms each rep.

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