Monday 9/16/2013 WOD
Warm up
3 sets of
5 strict pull ups
10 AirSquats
15 Ab mat sit ups
Dynamic Stretches
Clean BB progressions
Jerk practice w PVC pipe
Strength/Skill
12 mins EMOM
Odd Min
1 full clean
1 Split Jerk
Even min
1 Power Clean
1 power Jerk
level 2 ( performance)
use 75% of your 1 RM
Level 1 (fitness)
practice lifts using light weight
Training (Met-con)
Complete the following for time
75 MedBall Cleans (20/14)
-perform 15 Push ups every 3 mins –
2013 09 15