WOD @FITBULACH - 18. Juni

REGULAR

WU:

6min AMRAP

30m Slow Jogg

10 KB Swings

10 KB Push Press Left

10 KB Push Press Right

A:

Push Press (TnG)

Establish todays 4RM

B:

6min EMOM

5 Push Press (@70% of A)

5 MedBall Cleans (20/14)

C:

12min AMRAP

Ascending Ladder

Power Cleans (75/55kg)

Bar Muscle Ups

(1,1..2,2..3,3..4,4....)

WEIGHTLIFTING

Clean & Jerk

WU:

Joint Mobility

C&J WU and Prep

A:

Segment Power Clean (Knee) + Jerk

2x 1 + 1 @65% of 1RM PC

2x 1 + 1 @75% of 1RM PC

2x 1 + 1 @80% of 1RM PC

B:

Jerk Drive

4x2 @90% of 1RM