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13.08.28 Wednesday

27
Aug

13.08.28 Wednesday

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Rx:
– Split jerk WBF –1r x15
– Good Morning – 5r x 3
RX+
-Clean & Jerk – 1r x 10 – The 10s are to be done exactly every 30sec. Weight should be at or below 55%, then 60% x 1r x 5, 70% x 1r x 5, 75% x 1r x 5, heavy single
– Clean Pull – 3r x 5

Conditioning:
2x250m repeats 1:1 rest
90sec rest
EMOM 10 min
Odd 3 + ME 1.2 BW deadlift
Even 8 lateral over bar  burpees (hips must open jumping over bar)
90sec rest
2x250m repeats 1:1 rest (try to be with-in +/- 5sec of pre emom)

RX+ to be performed after WOD: 
-Back Squat – Heavy single