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