WOD 2019/03/18

Warm Up: Dynamics & Mobility
Skill : Clean
Strenght: Squat Clean x 8 sets
set.1 - 3 Rep @ 60%
set 2- 3 Rep @ 70%
set 3 - 2 Rep @ 75%
set 4 - 2 Rep @ 80%
Set 5 - 2 Rep @ 85/
Set 6 - 1 Rep @ 90%
Set 7 - 1 Rep @ 95%
Set 8 - 1 Rep @ 95% +
Wod: 4 Round For Time
400 m Run
10 Box Jump Over
20 Step Lunges hold ( 24 /16 kg)
40 air squat
60 d.u