WEIGHTLIFTING:
WOD: Clean & Jerk (5 x 1)
Clean & Jerk:
1 Clean + 1 Push Jerk + 1 Split Jerk + 1 Behind-the-Neck Split Jerk:1 X 1 @ 55%
1 X 1 @ 65%
1 X 1 @ 65%
1 X 1 @ 70%
1 X 1 @ 75%
(Percentages based on max C&J)
*Rest 1:30 between all sets
1 Clean + 1 Push Jerk + 1 Split Jerk + 1 Behind-the-Neck Split Jerk:1 X 1 @ 55%
1 X 1 @ 65%
1 X 1 @ 65%
1 X 1 @ 70%
1 X 1 @ 75%
(Percentages based on max C&J)
*Rest 1:30 between all sets
WOD : Metcon (AMRAP – Reps)
3 Rounds @ Conversational Pace
3-Min: Row1-Min: Handstand Walk (or shoulder taps if you cannot walk)
3-Min: Row1-Min: Handstand Walk (or shoulder taps if you cannot walk)
1-Min: Strict Ring Dips
1-Min: Single Arm KB “Swinging” High Pull @ (alternate arms at :30) 24 kg /16 kg
3-Min: 6 in Target Burpees
1-Min Rest