(A) 1xClean + 1xClean & Jerk
*Spend 15min working on Smooth clean movements.
(B) Every 3 Minutes for 15 Minutes:
5 Full Clean TnG
5 Burpees
20-40m Shuttle Run.
- go all out and rest for the remainder of the 3 minute round,
- go heavy on the cleans, increase weight each round if necessary and go as heavy as possible so long as you can TnG all 5
- if you can’t TnG the cleans decrease weight.
A) 45kg
ReplyDeleteB)
Rnd 1 @30kg
Rnd 2@35kg
Rnd 3 @37.5kg
Rnd 4@ 40kg
Rnd 5 @ 42.5 kg (dropped 5th TnG)
Subbed run for row
A) 50kg
ReplyDeleteB) rnd 1@30kg
rnd 2@35 kg
rnd 3@35kg
rnd 4@40kg
rnd 5@40kg
Wod) 35,40,45,50,55kgs for cleans and 10 burped instead of 5 and an extra shuttle cause I didn't listen properly!! Creeper!
ReplyDeletedodgy knee, too much dodgy running.
ReplyDeleteSo
A)5 touch n go deads worked up to 65kg
B)WOD was the same set up with
5 deads @ 60kg
10 russian swings @16kg
15 strokes on the rower
(last round did 20 swings)