Dec 27, 2018

 

a) WARM UP:

2 Rounds

  • 5 clean grip high pulls
  • 5 muscle cleans
  • 5 front squats
  • 5 squat cleans
  • 1:00 couch stretch per leg
b) OLY WORK:

  • Every 90s for 10 rounds: 1 Clean Pull + 1 Hang Squat Clean + 1 Squat Clean

Start at 60% of 1RM clean

c) Specific Warm up

  • 5 Handstand Pushups
  • 5 Empty bar Power cleans
  • 5 at working weight
  • 5 Burpees to target

WOD – Lia’s Wod!

21-18-15

  • Handstand Push ups (perf: db push presses)
  • Power Cleans (perf: 75/55, Rx: 95/65, Rx+: 135/95)
  • Burpees to 6” target (above reach)
d) Extra:

4 Supersets

  • 6 heavy concentration curls
  • Max reverse grip bicep curls with 65/45 barbell
Posted in WOD