July 20, 2016

STRENGTH: EMOM x 10 rounds – 1 x split jerk + 3 x high, explosive box jumps

WOD: For time,

10 x Squat Cleans + 1 Burpee

9 x Squat Cleans + 2 Burpees…

Continue deducting 1 Squat Clean and adding 1 Burpee, until you reach 1 x Squat Clean and 10 x Burpees.

OLYWOD

STRENGTH: 1) Clean & Jerk

70% x 2 x (3+3), 85% x 2 x (2+2), 90% x 2 (1+1)

2) Front squat, 3 sets of 5 @ 70%

WOD: 21-15-9

High hang power clean

Hand release push ups