070713 WOD

This brutal WOD was posted on Instagram by @gogreenfit

A)
Strength
5 Sets of
2 Hang Power Cleans + 5 front Squats (AHAP)

B)
3×5 Weighted Chin Ups

C)
Metcon
For Time
50 Double Unders
30 Alternating KB Snatch (55/35)
50 Double Unders
30 Alternating KB Power Cleans (55/35)
50 Double Unders
30 KB Swings
50 Double Unders
 * For the snatches and cleans, always go back to the floor always alternate and it's a total of 30 reps.

D)
Gymcon
Superset
3 × max effort pushups (toes on box while using parallettes) super set with 15 V-Ups

Enjoy ;)