WEDNESDAY 4-24-19

Warm up

400 m run

2X

10 leg swing

25 m walking RDL

25 m Carioca L

25 m Carioca R

25 m side shuffel L

25 m side shuffel R

3 hang clean high pulls

3 hang muscle cleans + 3 strict presses

3 tempo front squats, tempo 53X1+ 3 push presses

3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)

3 clean  + 3 push jerks

3 hang (squat) cleans + 3 split jerks

– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Main set 14 min

Clean + front squat + jerk – (7 sets)x (1+2+1) @ 70+%, go every 90 seconds – 2 minutes

Notes. Start @ 70% and build up if your form is good. Each set is 1 (squat) clean + 2 front squats + 1 jerk

 

WOD

Every 3 minutes, for 18 minutes (6 sets) for times:

400 m run

50 Double Unders

 

 

 

 

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