Pre WOD:
A: Clean & Jerk – 5 x 3 (~70-80%)
*squat and split
B:Clean pull – 4 x 4 (105% of max clean)
*focus: leg drive and bar close
(increase weights from last week)
WOD:
3 Rounds For Max Reps:
AMRAP 2 min:
5 DB Hang Squat Cleans 2*22.5/15 kg (50/35 lbs)
10 Floor Press 2*22.5/15 kg (50/35 lbs)
Rest 1 min
AMRAP 2 min:
2 Wall Complex: 1 Wall Walk + 1 Wall Facing HSPU to abmat
10 Air Squats
Rest 1 min
AMRAP 2 min:
5 Toes to Bar
5 Burpee To Target
Rest 1 min
Post WOD:
Zone 1-2
30-60 min Run/Ski/Bike/Row*
*every 6 min: 10 sec sprint
(fee free to mix it up and do 20 min on each machine)
