Friday 2 August 2019 - deload


Published July 27, 2019


3 sets - emom

Front squat

push press

hang squat clean

jerk

 

7 x emom

1 )  7 hang squat clean + 1 jerk

2 ) 6 hang squat clean + 2 jerk

...

7)  1 hang squat clean + 7 jerks

( add wt from last time ) or 50-60% max

 

WOD

 

3 rounds

2 min row max cals

90 sec max DU ( this is practice or a workout - if you are bad at DU - THIS is the time to practice - if you are good, this is the time to push it )

30 sec trans to rower

 

directly into

 

3 rounds

20 DB snatches ( 10 per arm - alternate )

12 lateral burpees over the DB


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