Monday 18 November 2019


Published November 17, 2019


Oly complex

5 x every 2 minutes

3 Power cleans

3 front squat

3 push jerks

set 1 = 50% max clean and jerk

set 2 = 55%

set 3 = 60%

set 4 = 65%

set 5 = 70%

 

WOD - 12 min AMRAP

3 rounds of 

3 power clean, 3 front squat, 3 push jerks

followed by

15 t2b / 20 HKR 

( 135 / 95 )

 

*** 3/3/3 x 3 then 15 t2b then 3/3/3 + 15 t2b etc

 

*** single cleans ok - try to use a wt that you can do squats and jerks unbroken

*** better to use a wt with good form than go heavy with crap form

*** can drop t2b to 10 reps if it keeps you moving

 

warm up - 1 round lite 3/3/3 of complex + 5 t2b

1 round with working wt +  3 t2b

 


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