16. September 2021
Sep
16
WoD – 20210916
Warm-up
Warm-up
For 10 min
– Run 1 Lap around building complex
– then (with stick or BB)-
– 3 Clean Deadlift
– 3 Hang Muscle Cleans
– 3 Front Squats
– 3 STOH
– Run 1 Lap around building complex
– then (with stick or BB)-
– 3 Clean Deadlift
– 3 Hang Muscle Cleans
– 3 Front Squats
– 3 STOH
Mobility
Strength
Clean and Jerk complex (Every 2 min)
E2MOM for 16 min (8 rds)
– 1 Clean Pull
– 1 Squat Clean
– 1 Front Squat
– 1 Jerk
– 1 Clean Pull
– 1 Squat Clean
– 1 Front Squat
– 1 Jerk
Build in weight from set to set.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
– 8 Burpee Pull-Ups
– 8 Hang Squat Cleans @30/40kg
– 8 Burpee Pull-Ups
– 8 Hang Squat Cleans @30/40kg
Score: Rounds + reps.
Scaling: Choose a lower bar, so you can perform a jumping pull-up with getting chin above bar.
If unable to perform jumping pull-ups, perform 8 burpees and then 8 banded Pull-Ups or Ring Rows.
– 10 BB Front Rack Rotations e/s