WOD - Mi 19.05.21

WARM UP 3 rounds for quality of:

30 Single Unders

10 Jumping Air Squats

5 Burpees

10 Hang Power Cleans

10 Push Press

10 Split Jerks

WEIGHTLIFTING STRENGTH Hang Power Clean 3-3-3

Push Press 3-3-3

Split Jerk 3-3-3

Start today with a RPE 9/10

Try to get more weight every week

METCON For time:

Row, 600/525 m

20 Devil Press, 50/35 lbs

20 Dumbbell Hang Squat Cleans, 50/35 lbs

20 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

Row, 600/525 m COOL DOWN For quality:

Couch Stretch, 2 mins

Shoulder Stretch, 2 mins


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