WOD - Mi 21.04.21

WARM UP 3 rounds for quality of: 20 Push Press 20 Single Unders 20 Push Jerks 20 Single Unders 20 Split Jerks 20 Single Unders 1. Round - Wood Stick with Singe Under 2. Round - Empty Bar with Single Under 3. Round - 30/20kg Bar with Double Under

WEIGHTLIFTING STRENGTH Hang Power Clean 3-3-3,

Push Press 3-3-3,

Split Jerk 3-3-3, First Week Try to get more weight every week

(3x 3+3+3)

METCON


For time:

30-20-10 reps of:

Row Calorie

Alt. Single DB Box Step-up, 22.5/15

-- then --

10-20-30 reps of:

Alternating Dumbbell Snatch, 22.5/15

Wall Ball, 20/14 lbs

COOL DOWN For quality:

Low Dragon Stretch, 2 mins

Shoulder Stretch, 2 mins

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