June 26, 2018

 

a) WARM UP:

3 Rounds:

  • Run to end of gym and back
  • 10 hollow rocks
  • 10 jumping jacks
  • 10 glute bridges
  • 10 lunges
b) STRENGTH:Clean and Jerk Complex

  • On the 2:00 x 6 Sets: 5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

Build each round if it is feeling good – start around 50%

c) WOD:

Part 1: 4 min AMRAP:

3 Rounds:

  • 12 Deadlifts (95/65)
  • 9 Hang Power Cleans (95/65)
  • 6 Push Jerks (95/65)
  • Max Calorie Row in Time Remaining

**rest 4 minutes

Part 2: 4 min AMRAP:

2 Rounds:

  • 12 Deadlifts (135/95)
  • 9 Hang Power Cleans (135/95)
  • 6 Push Jerks (135/95)
  • Max Calorie Row in Time Remaining

**rest 4 minutes

Part 3: 4 min AMRAP:

1 Round:

  • 12 Deadlifts (155/105)
  • 9 Hang Power Cleans (155/105)
  • 6 Push Jerks (155/105)
  • Max Calorie Row in Time Remaining

 

d) Gymnastic Practice

  • 10 Minutes of Handstand Walking Practice
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