WOD

11/08/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Hang cleans
4 x 4 (add weight each round)
Bh neck Split Jerks
4 x 4 (add weight each round)
Clean & Jerk
(50% x 3), (60% x 3), (70% x 3), (80% x 2), (90% x 1) – (three attempts max @ 90%)
Tempo Front Squats
(60% x 4) x 3 (3 sec drop)
Clean dead lifts
(110% x 8) x 3
Land Mine Single arm presses
3 x 10 (5 each arm)
Kb Walking Lunges
3 x 8 (53/35) (each leg)
Weighted Planks
4 x 45 secs

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