WOD [A]Clean : 5-3-3-2-2-2-1-1-1-1
Clean 5-3-3-2-2-2-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
COMP [A]Jerk : 2-2-2-2-2
Jerk 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.
Nothing assigned for September 21, 2018
Warmup - 21/9/2018Warmups : 1
Warmups 1 Rest as needed between sets.
Dynamics & Leg Swings General Warmup (5 mins) 4 rounds, 20 sec on / 10 secs off Air Squat (easy pace) Hollow Rock (Alternate every 20 for a total of 4 intervals per exercise) Russian babymakers x 30 sec Squat & reach x 10 Then, with an empty barbell… Down & Finish from High Hang Down & Finish from Hang x 3 Deadlift x 3 3 Position Hang Clean (Pockets, Above Knee, Floor) x 3 Clean x 3