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:
2 Rounds:
AMRAP 7 min:
4 Left Arm DB Devil Press 22.5/15 kg (50/35 lbs)
5 Left Arm DB Hang Clean and Split Jerk 22.5/15 kg (50/35 lbs)
6 Burpee Over DB
4 Right Arm DB Devil Press 22.5/15 kg (50/35 lbs)
5 Right Arm DB Hang Clean and Split Jerk 22.5/15 kg (50/35 lbs)
6 Burpee Over DB
Rest 2 min
AMRAP 7 min:
14 Toes to Bar
200 m Run
Rest 2 min
Post WOD:
Alternating Tabata for 16 Sets (8 Rounds) (4/6):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Take rests as needed, but the clock does not stop.
*reduce rest times or increase quality/reps from last week
