WOD

12/06/2018

Weightlifting
Metcon
Bar Path Progression
Bergener Warm Up
Segment Cleans
4 x 4 (add each round)
Bh neck split jerks
4 x 3 (work to a heavy set)
Clean & Jerk
65% x 1 x 5 OTM, 75% x 1 x 4 OTM, 85% x 1 x 3 OTM
Snatch
60% x 3, 70% x 3, 80% x 3, 90% x 1
OHS bottom up
70% x 4 x 4
Clean deadlifts
95% x 4, 105, x 4, 115% x 4 x 2
Landmine bent over rows
3 x 12 #TBD
Glute Ham Raises
3 x 5
Landmine weighted sit-ups
3 x 8 (each arm)

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