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OPEN GYM

26
Dec

OPEN GYM

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SKILL

 

Warm up to  heavy but not a 1-RM Clean & Jerk

 

OLY

 

10 sets of Clean Complex = Squat Clean+Front Squat+Jerk

Every :90 sec complete 1 complex –

 

(15 min cap)

 

WOD

 

3 Rounds for Max Reps

 

1 min of Strict Pull Ups

1 min of Plank Holds (if break – you must run  1 x  400m or row 500 m for each time )

1 min of KBS (53/35)

NO REST

**Score is the total of each movement – e.g. 60 PU/UB/120KBS

 

AFTER PARTY

 

40 HSPU (progressions ok)