Wednesday, 29 March

WARM UP

JERK COMPLEX

Build to a heavy complex 1 X [3 push press + 2 push jerks + 1 split jerk]

“GWENDNESDAY”

For Time, Time cap 15 mins

1000/900m Row, into

• 15-12-9 clean & jerk 135/95* every break: 200m row penalty
• 30-24-18 box jump overs 24″/20″

***additional work***

BACK SQUAT

EMOM 10, 2 back squats @ 65%

PUMP SESH

5 rounds for time

• 2/1 legless rope climbs
• 15 dumbbell bench press 70s/50s
• 90ft farmers carry 70s/50s
• rest 1 min

GRUNT WORK

3 rounds for time

• 30/24 calorie row
• 30 GHD Sit-ups
• 30 alternating single leg squats
• rest 3 mins