May 7, 2019

 

a) WARM UP:

  • 5 Jump and shrug
  • 5 clean high pulls
  • 5 muscle cleans
  • 5 front squats
  • 5 hang power cleans

Then,

  • 30 seconds wrist stretch per arm
  • 30 second ankle stretch
b) STRENGTH:

  • Power Clean: 3-3-3-2-2-2-1-1-1

PR DAY!

(this will take about 20 mins)

 

c) Specific warm up:

  • 10 Kettlebell swings
  • 5 pushups
  • 5 ring dips
  • 5 handstand pushups

WOD: For Time

  • 60 Kettlebell Swings (53/35)
  • 60 Pushups
  • 45 Kettlebell Swings
  • 45 Ring Dips
  • 30 Kettlebell swings
  • 30 Handstand Pushups

(Rx+: strict everything)

Posted in WOD