4. Juli 2020
Jul
04
WOD – 20200704
Warm-up
Warm-up
– Row 750/600m
2-3 rounds
– 3 Clean Deadlift
– 3 Clean Pull
– 3 Muscle Clean
– 3 Front Squat
– 3 Squat Clean
2-3 rounds
– 3 Clean Deadlift
– 3 Clean Pull
– 3 Muscle Clean
– 3 Front Squat
– 3 Squat Clean
Strength
Power Clean (10 sets of 3)
For 10 min, perform 3 touch & go Power Clean every minute. Build in weight.
Pre-WOD
Prepare for the heavy Squat Cleans of today’s workout.
Workout
Metcon (Time)
15 rounds
– 1 Clean @100/65kg
– 3 Deadlift
– 5 Wall-Balls
– 1 Clean @100/65kg
– 3 Deadlift
– 5 Wall-Balls
The weight on the barbell should not exceed 90% of your CURRENT 1RM Squat Clean. For doing the workout as prescribed (RX), one should have a 1RM of 110/72.5kg.
Mobility
Julian