DATE – Sunday – STRENGTH
WOD A) In 20 min build up to a heavy 3 position clean (mid thigh, above the knee, floor)
– Rest 90-120s –
WOD B)
B1) 4 x 3 Clean pulls @ 110-115%
B2) 4 x 4-6 reps of Ring or Bar dips @ (3,2,1,1)
Alternate thought 4 rounds, rest as needed between sets
DATE – Sunday – WOD
WOD A) (17 min)
5 x 5 Overhead squat
(Do not work to a maximal weight, perfect form and position before increasing load)
WOD B) For time:
50 Double-unders
40 Kettlebell swings (24/16kg
30 Box jump overs (24/20”)
20 Burpees
500m Run
20 Burpees
30 Box jump overs
40 Kettlebell swings
50 Double unders
