WEDNESDAY
| Strength
For load
4 sets of:
1 Clean Pull 1 Hang Power Clean 1 Power Clean 1 Split Jerk
@ 2:00
Grease the groove on your clean and jerk. Start at 75% of your best Clean and Jerk and build every set. |
| WOD
For Time 10 Clean and Jerks 61/43 20 Sit ups 1500/1200m Bike 10 Clean and Jerks 20 Sit ups 1000/800m Bike 10 Clean and Jerks 20 Sit ups 500/400m Bike
16 min cap Rx + GHDs Active: 50/35 Lifestyle: 43/29 * if you row or ski halve the distance 3 rounds with a decreasing bike distance. C&J should be quick singles and the sit ups unbroken. If you are wanting a quicker time the RPM on the bike should be over 75 for men and over 65 for women, you don’t want complete jelly legs when you get off though. |