Wednesday 5.4.22

WARMUP

10 min AMRAP

1 min cardio

:30 Jump Rope

10 leg swings

5 PVC Hip Hinge

5 DB Push Press

3 Kips

3 Pull-ups

Then…

BB Warmup + Clean + Jerk

STRENGTH

Weightlifting:
5 Sets On The 3 min:
Clean and Jerk x 1
Use 85% across for all sets.

WOD

For Time:

Buy: 400m Run
9 Pullups (Rx+ C2B)
18 Push Press (Rx+ 135/95) (Rx 95/65) (Fit 65/45)
100 Double Unders
9 Pull-ups
15 Push Press
80 Double Unders
9 Pull-ups
12 Push Press
60 Double Unders
9 Pull-ups
9 Push Press
40 Double Unders
Goal: Sub 18 minutes

STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: High
Volume: High

OPTIONAL POST WOD

Ladder Accessory:
Unbroken Strict Handstand Push Up
10-8-6-4-2
*Rest 1-2minutes between sets.