Strength Development:

Power Clean & Jerk

 

5 sets @ every 2 minutes of 2 reps of the complex:

 

·   Hang power clean

·   Power clean

·   Split Jerk

 

WOD

Aussie Throwdown

WOD #3 Modified

Don’t go to fatigue on the HSPU

 

0 – 7 minutes AMRAP

 

·    2 HSPU’s / push-ups

·    10 Power Cleans (RX 60/40, masters 50/35 kg)

·    4 HSPU’s/ push-ups

·    10 Power Cleans

·    6 HSPU’s / push-ups

·    10 Power Cleans

·    Add 2 HSPU’s / push-ups

 

Rest till 10 minutes

 

10 -20 minutes For Time:

·    35 Wall-balls

·    1 Power Clean & Jerk (RX 85/55 kg, masters 60/40 kg)

·    28 Wall-balls

·    2 Power Clean & Jerks

·    21 Wall-balls

·    3 Power Clean & Jerks

·    15 Wall-balls

·    4 Power Clean & Jerks

·    9 Wall-balls

·    5 Power Clean & Jerks