6min AMRAP of:
- 4 push ups to side plank with arm up
- 4 inchworms + long push up
- 6 burpees
- 100m run
20 mins after the wod:
Strict pull up
*alternate movements 3 press then 10 pull ups
*build to a heavy 3 through the sets
*pull ups should be unbroken scale to achieve this
1. Clean & Jerk
1.1 Find your daily max in singles. Do doubles up to 70% of what you expect to get and then switch to singles. Drop the bar every time in doubles so you don’t tire yourself out.
1.2 Do five additional singles at 90%.
1.3 Drop down to 75% and do five sets of triples. You have to first do a full lift and then take the bar down TnG style. You can only drop the bar after the last jerk.
1.4 Do thirty reps at 60% where you do a 1,5 cluster, take the bar down to the shoulders and then immediately from shoulders to traps. From there you drop it down, turn around and go again. Next level smoothness training!
Find a Heavy 3 rep sumo deadlift
6 min amrap of:
3 sumo deadlifts @ 70% of above RX+ 80%
6 ring push ups/ push ups
*Score = part 2
*Sumo deadlift touch and go