WEDNESDAY
| Strength
6 Sets for load: 1 Clean pull + 1 Hang power clean + 1 Power clean + 1 Split jerk
*Perform a new set every 1:45 Today’s lifting should see beginner and intermediate lifters perfecting the mechanics with lighter loads, whilst experienced lifters may increase across sets to a heavy but sub-maximal complex for the day.
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| WOD
3 Rounds for time: 800m Run 20 Chest-to-bar pull-ups 9 Clean-and-jerks 61/43kg
Time cap: 25 minutes
Rx+: 75/52kg Active: 15 C2B per round or 20 PU’s per round, 52/35kg Lifestyle: 400m Runs, 15 Jumping C2B pull-ups per round, 35/25kg
The workout should see a run option that allows consistent movement even under heavy cardio-fatigue (no walking), chest-to-bar options that see 1-4 sets across rounds and clean-and-jerks that represent ~60% 1RM power clean & push jerk and can be performed in singles in quick succession.
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