Warm up: 500 m row/400 m run; 10 push ups, 20 walking lunges, 10 kb swings, 10 sdhp, 10 ball slams, 20 mb cleand, 10 hollow rocks; mobility
Skill Focus: Power Clean
Warm up and build to emom weight. . .
Every 30 s for 12 min 1 pc@80% 1rm Levels 2 & 3
Level 1 pick a light weight and work on form/technique
WOD:
20. 15. 10. 5 of
Level 3
kb Russian swings 70#/53#
push press 135+#95#+
200 m run
Level 2
kb Russian swings 53#/35#
push press 105#/75#
200 m run
Level 1
db/kb Russian swings wgt appropriate
push press db or bb wgt approp
200 m run
Post pc wgt used and time for score
Skill Focus: Power Clean
Warm up and build to emom weight. . .
Every 30 s for 12 min 1 pc@80% 1rm Levels 2 & 3
Level 1 pick a light weight and work on form/technique
WOD:
20. 15. 10. 5 of
Level 3
kb Russian swings 70#/53#
push press 135+#95#+
200 m run
Level 2
kb Russian swings 53#/35#
push press 105#/75#
200 m run
Level 1
db/kb Russian swings wgt appropriate
push press db or bb wgt approp
200 m run
Post pc wgt used and time for score
Image
Image
