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WODs

WOD [A]

Lifting: Power Cleans, Hang Cleans and Cleans

Power Clean 3-3-3-3, using heaviest weight per set Hang Clean 2-2-2-2, using heaviest weight per set Clean 1-1-1-1, using heaviest weight per set

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COMP [A]

Weighted Pull-up : 5-5-5

Weighted Pull-up 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

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COMP [B]

Handstand Hold : 1x 180 secs

Handstand Hold 1x 180 secs

Accumulate 3 mins of static hold.

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TEENS [A]

Power Clean & Jerk : 3-3-3-3

Power Clean & Jerk 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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Warmup - 21/3/2019

Warmups : 1

Warmups 1 Rest as needed between sets.

– Dynamics & Rotations – Leg Swings – Samson Stretch With Broomstick – Fig 4 Rack Stretch – OH Squat x 10 – Deadlift x 10 – Hang Power Clean + Front Squat x 3 – Clean x 3 With a barbell – 3 Power clean – 2 Hang cleans – 1 Clean Then, 3-4 warmup sets

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