Monday, 2 December WOD

Warm Up:

  • 400m Run
  • Hip/Quad/Ham/glute stretch 30 sec each side
  • 3 rounds for quality: 10 KBS, 10 T2b, 10 squat jumps

Strength:

Clean-Front squat-Jerk Complex

3 Power Clean + 3 Front Squats + 3 Push Jerks

  • Athlete work up in weight to warm up (5 min)
  • 8 minutes to complete 3 working sets at the desired weight
  • Newer athletes work on technique over the weight or sets on the 3 movements

Metcon: (repeat work out)

12 min AMRAP of:

  • 3 power cleans-3 front squats-3 push jerks
  • 3 power cleans-3 front squats-3 push jerks
  • 3 power cleans-3 front squats-3 push jerks
  • 15 toes-to-bar

RX=135/95lbs

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