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
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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)
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d) Extra:
4 Supersets
- 6 heavy concentration curls
- Max reverse grip bicep curls with 65/45 barbell
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