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Friday 19/04/19

Friday 19/04/19A. Warm-up x3

-x10+x10 arm circles

-x10 yoga plex

-x10 squats

-x10 jumping jacks

-x20 single unders

 

B. EMOM FOR 5MINS

x5 barbell rollout-muscle clean-press

 

C. EMOM FOR 5MINS

x4 split jerks @55-60%

 

D. EMOM FOR 5MINS

clean & jerk (BOTC)

 

E. WOD

(i) AMRAP 4MINS

5 G2OH (60/45kg, 45/30kg, 30/17kg)

25 DUs (50 singes )

 

rest 2mins

 

(ii) AMRAP 4MINS

5 thrusters (same weight)

25 DUs (50 singles )

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