Pre WOD:
Squat Clean:
A, 6 set*1.1 Squat Cleans
.=10 sec rest
– rest as needed between sets
80%
Focus: Bar speed and upright catch
B, 3 set*3 Clean Pull 104%
WOD:
Partner Wod:
AMRAP 32 min:
20 DB Push Jerks 2*22.5/15 kg (50/35 lbs)
20 m DB Farmers Walking Lunges 2*22.5/15 kg (4*5 m)
500/450 m Erg
Post WOD:
Core Accessories:
𝟮-𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
10 Sit Ups with plate
20 Table Top Sit Ups with plate
30 Russian Twists with plate
40 Flutter Kicks with plate
50 sec Plank Hold included 5/5 Plate Step Ups each arm
Rest 1 min between rounds
Adjust reps to what you can do in unbroken sets and increase each week
