Wednesday – 121114

More info about these will be available soon. Do you like?

WOD

5X3 Clean and Jerk @ 75%
Does NOT have to be touch and go.

-then-

4 Rounds for time:
400m Run
15 Push ups
25 Squats

EXTRA

OLY:
1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

STRENGTH
1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 3X8 GHD Situps – medium, rest 45 sec.
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.

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