Wednesday, 11 September 2013

By 09/10/2013 wod

All Levels

BB Gymnastics

10 mins to establish a heavy 3-Position Clean + 1 Jerk
3 sets of the heaviest 3-Position Clean + 1 Jerk accomplished – Rest as needed

Conditioning

800m Run

Followed by:

21-15-9
Front Squat
Toes-to-Bar
Burpee Box Jump

Followed by:

800m Run

Weightlifting

BB Gymnastics

10 mins to establish a heavy 3-Position Clean + 1 Jerk
3 sets of the heaviest 3-Position Clean + 1 Jerk accomplished

Strength and Accessories

1a) 5 x 2 Clean Pull – Heaviest Possible – Rest 60 seconds
1b) 5 x 5 Split Press – Heavy – Rest 60 seconds
1c) 5 x ME Weighted Strict Pull-up – Heavyiest Possible – Rest 60 seconds

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