Tuesday, 7 January 14

Tuesday, 7 January 14

Mob:

FRONT RACK MOBILIZER: with PVC, shoulder flexion and external rotation, wrist mobility

Skill: Run 3×300 meters

Strength/Skill:

Oly lifting
– Clean: 8 mins (Partner evaluates and switch)
2 clean pull jump, 2 clean high pulls, 2 power clean) from below knee

WOD:

EMOM 12 minutes.
6 Push Ups
6 Pull Ups (hand release)
6 Sit Ups (butterlfly)
Every 4th Minute (total 3 rounds): 1 min AMRAP Hang Power Cleans (58/38)
Score = Power Hang Cleans after 12 minutes. If can’t complete EMOM on time, have to sit out the next round of power cleans

Comments:

Min / rounds
0=1
1=2
2=3
3=power cleans
4=4
5=6
7=7
8=power cleans
9=8
10=9
11=10
12=power cleans