April 9, 2019

 

a) WARM UP:

  • 10 shrugs with bar
  • 10 jump and shrug
  • 10 clean high pulls
  • 10 muscle cleans
  • 10 power cleans
  • 10 push press
  • 10 push jerk

then

  • 2 minute thoracic spine opener
b) STRENGTH:

in 12 minutes build to a heavy:

  • 1 Clean pull + 1 power clean

and:

in 12 minutes (from the rack), build to a heavy:

  • 2 push press + 1 Push jerk
c) WOD:

in teams of 2 – alternating rounds

12 min AMRAP:

  • 5 Devils Press (P: 35/20, Rx/Rx+: 50/35)
  • 50 double unders
  • 5 push press (P: 95/65, Rx: 135/95, Rx+: 185/125)
Posted in WOD