WOD @theprogrm - 11. Juli 2017

Warm Up:

5 min AMRAP of:

10 Air squats

10 Plate jumps

15m Inch worm

 

Push Jerk warm up, 20/15kg

2x5 Strict press

2x5 BTN Strict press

2x5 Push press

2x5 BTN Push Press

2x5 Push Jerk

 

Strength / Skill work

Push Jerk

1. Find your 1RM push jerk

 

Push Jerk cycling

Use 50% of your 1RM and do:

1. 1 set of 12 reps

2. 2 sets of 9 reps

3. 3 sets of 6 reps

 

Workout:

4 RFT:

6 Hang cleans 60/45kg

12 Box jumps, 24/20in

 

Time cap = 8 minutes

 

Accessory (optional):

Core Strength

3 rounds of:

15 V-ups

15 Side plank raises each side https://vimeo.com/170435375