WOD @FITBULACH - 16. Juli

REGULAR

WU:

5min AMRAP

30 SU

20 Mountain Climbers

10 Lunges

5 Air Squats

A:

Back Squat

Work up to a moderate - heavy weight

Then perform 5x5

B:

'Fight gone Bad'

3 Rounds

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (35/25kg)

1 minute Box Jumps

1 minute Push Press (35/25kg)

1 minute Cal Row

1 minute Rest

WEIGHTLIFTING

Clean & Jerk

WU:

2x 10 Cal on each Machine

Then C&J Prep

A:

Segment Clean & Jerk

(Mid Shin / Above Knee)

Work up to a moderate Weight

Then perform 10x1

B:

Jerk Dip

Work up to a very heavy weight

Then perform 5x3

CYW