28th June 2020
WOD WOD, June 29, 2020
Monday
Warm-up
Metcon
Movement prep/warm up – EMOM 10
1- 5 x Seated Box Jumps
2- 10 x Ball Slams w/light Dball (12/9kg)
2min rest/transition
*Fire up CNS / Hips etc
*Buddy up for this work in alt
*Buddy up for this work in alt
Hang Power Clean (Weight)
Power EMOM 10
2 x Hang Power Cleans working upto heavy
*1 Rep mid thigh / 1 rep knee
* Increase every 2 sets / No Misses
Metcon (Weight)
SKILL EMOM 10
1- Complete 2×5 Kipping Ring Dip in minute
2- 1 Hang squat clean every 15sec @ 50-60% of above
FOCUS: UB sets of 5 RD or variation & smooth BB
then
Hang power clean & Hang squat clean technique