Wednesday 9 October, 2013

By 10/08/2013 wod

All Levels

BB Gymnastics

15 minutes to establish the heaviest set of the following complex: 1 Clean + 2 Front Squat

Conditioning

L) 4 Rounds of:
6 Clean High Pull @ 65-75% RPE
20 Burpee Box Jump

T1) 15 Minute AMRAP of:
10 Sumo Deadlift High Pull @ 55-65% RPE
30 Step-ups

T2) 3 Rounds of:
4 Clean High Pull @ 85-95% RPE
20 Barbell Step-ups
Rest 1:00

Weightlifting

BB Gymnastics

15 minutes to establish the heaviest set of the following complex: 1 Clean + 2 Front Squat + 1 Jerk

Strength and Accessories

1a) 5 x 3 Clean Pull
1b) 5 x 5 Bench Press
2a) 3 x 8 Weighted Pullup
2b) 3 x 20 Ab-Mat Sit-up

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