WOD 2018/09/07


Warm up : Dynamics & Mobility

Skill: Clean & Jerk ( 10 mintes)

Strenght: ( 15 minutes)

5 sets x 2 reps of Clean & Jerk working up to heavy set of 2

Wod: " macho man"

EMOM for as long as possible:

3 Power Clean

3 Front squat

3 Jerk

( m: 45 sc/ 60 kg rx)

( w: 30 sc / 40 rx)

If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.


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