Monthly Challenge
Daily Step-Up Challenge
Pre WOD:
Barbell Row
4 sets x 8 reps @ 75%
Rest 2 min
Chest Supported DB Row
3 sets x 12 reps
WOD:
A, Clean & Jerk
5 sets:
1 Power Clean+
1 Hang Squat Clean+
2 Paused Split Jerk
1 sec Pause in catch
Weight: 65% of 1 RM Clean & Jerk
B, 3 sets:
Amrap 3 min
2-4-6…Power Cleans 60/40 kg (130/90 lbs)
6 Pull Ups
Rest 1 min in between sets
Post WOD:
3 rounds:
10 Ankle Rocks/foot
30 sec Wrist Circles
1 min Table Front Rack Stretch
12 Banded Face Pulls
12 YTW Raises (light)
Rest as needed between rounds and movements
