Thursday
Strength Development: Power Clean & Jerk
5 sets @ every 2 minutes of 2 reps of the complex:
· Hang power clean · Power clean · Split Jerk
WOD Aussie Throwdown WOD #3 Modified Don’t go to fatigue on the HSPU
0 – 7 minutes AMRAP
· 2 HSPU’s / push-ups · 10 Power Cleans (RX 60/40, masters 50/35 kg) · 4 HSPU’s/ push-ups · 10 Power Cleans · 6 HSPU’s / push-ups · 10 Power Cleans · Add 2 HSPU’s / push-ups
Rest till 10 minutes
10 -20 minutes For Time: · 35 Wall-balls · 1 Power Clean & Jerk (RX 85/55 kg, masters 60/40 kg) · 28 Wall-balls · 2 Power Clean & Jerks · 21 Wall-balls · 3 Power Clean & Jerks · 15 Wall-balls · 4 Power Clean & Jerks · 9 Wall-balls · 5 Power Clean & Jerks |