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:
For Max Reps:
A, 2 min Max Double Unders (Benchmark)
Rest 1 min
B, 3 min Max Rope Climbs/Toes to Bar
Rest 1 min
C, 4 min Max Push Ups
Rest 1 min
D, 5 min Max DB Snatch 22.5/15 kg (50/35 lbs)
Rest 1 min
E, 6 min Max Burpee Box Jumps 24/20 inch
Rest 1 min
F, 7 min Max WB Box Step Overs 9/6 kg (20/14 lbs)
Total 32 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)
