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1st August 2019

WOD WOD, August 2, 2019

Fruity Fridays

Warm-up
A) Barbell Flow P/C
Hang Power Clean (Weight)
Barbell cycling & Pressing prep

E3M x5

1 Power clean + 2 hang power cleans

*Flowing movement rather than too heavy & stops
*After each set complete 5/5 KB Press (Standing & Light)

Metcon (AMRAP – Rounds and Reps)
AMRAP 4 mins x 3

Buy in: 10 Power cleans

Then rounds of

9 HSPU
9 Box jumps
1min rest after each AMRAP

* Round 2 is 6 HSPU & 6 Box jumps
* Round 3 is 3 HSPU & 3 Box jumps

Rx 60/40

OPTIONS:

PC: Reduce load although not too much
HSPU: Open standard/ Ab mats/ L-sit DB/KB pressing
BJ: Step ups

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