WOD @THEBOX - 24. September

WEEKLY CHALLENGE

15min AMRAP

max. Reps HSPU

REGULAR

WU:

Amrap 6’

2 Shuttle runs

10 Muscle Cleans

2 Shuttle runs

10 FS

2 Shuttle runs

10 Shoulder Press

A:

Clean & Jerk Waves

l. Work up to 75%-85% of 1RM

ll. Work your way to a max by adding +5 kg, then taking off -2.5kg

B:

5 Rounds:

5 Strict Pullups

10 DB Bench (22.5/15)

20 V-Ups

Cap 10’

C:

8min AMRAP

15/ 20 cal Row/ Ski/ Bike

20 DU

10 Wallballs

ACCESSORY:

Accumulate 3min of

Hollow Hold

WEIGHTLIFTING

WU:

2 Rounds

10 Cal on any machine

5 Muscle Clean

5 Push Press

5 Power Clean

5 Push Jerk

5 Clusters

A:

Clean & Jerk

Work up to 65% of your 1RM

Then perform the following Complex:

Power Clean

Hang Squat Clean

Jerk

3x 2+1+1 @65%

2x 2+1+1 @75%

1x 2+1+1 @85%

B:

Every 30sec for 6min

1x Clean&Jerk @85-90%