Thursday, April 14th, 2016

 

Mobility

ROM WOD, "Unleash"

 

Warm up

200m run

 

THEN:

3 rounds with bar:

3 power cleans

3 front squats

3 strict press 1st round

-(2nd round 3 push press)

-(3rd round 3 push jerks)

 

THEN:

200m run fast

 

Skill/Strength:

WOD A: 18 mins to find 1rm of Clean Complex

1 Clean (Power or Squat)

1 Front Squat

1 Shoulder to Overhead

 

Scale: Clean practice

5x3: Hang Power Clean + Front Squat + Push Jerk

 

WOD B:

5 min AMRAP

8 strict press 95/55 (push press or jerks NOT allowed)

12 sit ups

8 push press 135/85  (jerks not allowed)

12 sit ups

8 jerks 165/105

12 sit ups

Max reps Shoulder to Overhead 185/115

 

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