WOD 1/12/14

Warm-up
3x 8 swings 4 burpees 8 squats 4 push ups

Metcon (3 Rounds for reps)
1min max reps strict deficit hspu on 2x20plate/1x20plate 1
2min rest
1min max reps strict hspu 10
2min rest
1min max reps hspu 16
*use ab mat as padding for all hspu

(12min)
Clean + Jerk
2x
5 clean deadlift
5 clean high pull
5 front squat
5 clean
5 split jerk

Clean and Jerk (1×3) e2mom 10
3 c&j 45 7,5 50 52,5 55
*start light and focus on form and speed
*increase every set by 0-5kg

Metcon (No Measure) emom 15
I. 15 v-up
II. 15 goblet squats 24/16 I used 20kg
III. 15 swings 24/16 I used 20kg
IV. 15 wall balls
V. 15 box jumps

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