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2nd May 2019

WOD WOD, May 3, 2019

Friyay Highday

Warm-up
1)
20sec on/10sec off x 2 sets

Lat activation
Glute activation
Banded squats/ R2: Med ball squats (wall ball position)
Russian swings/ R2: American swings

2)
Barbell Technique

Clean (Weight)
Every 2:30mins for 5 sets

Squat clean + 2 jerks

*working upto no heavier than
80% CJ

Metcon (Time)
With a partner 10 rounds (each)

15 Wall balls
3 Power cleans

Rx 80/55
*20min cap

OPTIONS

WB: load/height/12reps
PC: weight options
70/47 or 50/35 or 42.5/30

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