WEDNESDAY
| Strength
Power Clean and Jerk
Complex For Load: Every 2:30 x 4 Sets 3 Power Cleans + 2 Push Jerks + 1 Split Jerks
*Unbroken Complex
This complex is meant to be done unbroken as 3 touch and go cleans into 2 Push Jerks and finishing off with 1 split jerk. The goal here is to keep the day relatively light and work more on the mechanics and form.
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| WOD
For Time 15 min CAP “Po”
5 Rounds 3 Wall Facing Handstand Push-Up 6 Burpee to Target 9 Chest to Bar Pull-Ups 6 Shuttle Runs
Shuttle Run = 25ft (7.5m) out and back is 1 Rep
We are hitting a gymnastics density workout here with the workout “Po”. The focus will be to hit a nice flow here with our movements as we tackle the movement from the wall to the rig and then out onto the floor. Keep the pace cyclical and consistent and it will pay off towards the end of this workout. |