Thursday, 3 October WOD

Warm Up:

400m Run

Then 

10 Burpees

10 Plyo Squats

10 Long Jumps

Power Clean Prep

Strength:

Every 1 min for 12 mins: 

 3 Power Cleans, 65% 1RM

2 Power Cleans, 70% 1RM

1 Power Clean, 75% 1RM

Rest 1 min                         

3 Power Cleans, 70% 1RM

2 Power Cleans, 75% 1RM

1 Power Clean, 80% 1RM

Rest 1 min                         

1 Power Clean, pick load  

1 Power Clean, pick load      

1 Power Clean, pick load  

1 Power Clean, pick load

Build in weight over the last 4 rounds.

Metcon: 

AMRAP in 15 mins of:  

 60 Double Unders      

30/21 Bike Calories or Rower                              

10 Push Jerks, 165/110 lbs

Extra Credit after WOD

3 sets of 10 Pull-ups

3 sets of 10 Dumbbell Bench Press

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