Thursday, 7 December 2017

Warm up
5 hand release push ups
10 air squats
:30 alternating warrior squats
5 burpees
4 box step and step down
15 banded good mornings
20 abmat sit ups

Strength
Every :90 x 6
2 reps pausing power clean (pause at knee, mid thigh, and the catch)
50% / 55% / 60% / last 3 at 65% 1RM power snatch

WOD
4:00 AMRAP
400m run
21 power clean (135/95)
15 burpee box jump overs
rest 4:00
4:00 AMRAP
400m run
21 power clean (115/80)
15 burpee box jump overs
4:00 rest
4:00 AMRAP
21 power clean (95/65)
15 burpee box jump overs