Wednesday 23/3/16

Warm-up 3x
1min plank
30sec side plank each side
Hang Clean + Jerk
2x
5 clean deadlift
5 hang clean high pull
5 front squat
5 hang clean
5 split jerk

Weightlifting emom 14
2 hc + 1 jerk *increase weight every 2nd set
last 2 sets 60kg

3x 40sec work, 10sec rest
hollow rock & sit ups

Metcon (Time)
10 pull ups
5 hang squat clean 45/30
5 push jerk 45/30

20 pull ups
10 hang squat clean
10 push jerk

30 pull ups
15 hang squat clean
15 push jerk
Rx 5:30

AFTER CLASS

5 Overhead Squats | 35 kg
5 Overhead Squats | 40 kg
5 Overhead Squats | 45 kg
3 Overhead Squats | 50 kg
3 Overhead Squats | 55 kg

3 Push Jerks | 48 kg
3 Push Jerks | 48 kg
3 Push Jerks | 54 kg
3 Push Jerks | 54 kg
3 Push Jerks | 51 kg

3 Snatch Balances | 29 kg
3 Snatch Balances | 29 kg
3 Snatch Balances | 31 kg
3 Snatch Balances | 34 kg
3 Snatch Balances | 34 kg

WOD
3 rds
400 m run
15 box jumps
21 Supermen

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