THURSDAY
| Strength
8 Sets for load: 1 Deadlift + 1 Hang power clean + 1 Push jerk *Perform a new set every 1:30
Today’s lifting should see beginner and intermediate lifters perfecting the mechanics of the three movements with lighter loads, whilst experienced lifters may increase across sets to a heavy but sub-maximal complex for the day.
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| WOD
7 rounds for time 18 Wall Balls 9/6kg 12 Box Jumps 24/20 6 Clean and Jerk 60/43kg
Active: 40/35kg
Lifestyle: 6/4kg, 20/16, 35/29
Time cap: 20 minutes
The workout today should see athletes striving to complete wall balls in no more than two sets, box jumps in less than :45secs and clean and jerks in quick singles |