Tuesday 21/01/20
A. WARM-UP x3
-x20 single unders
-x20 shoulder openers
-x10 side lunges
-x10 squats
-30sec hang
B. EMOM FOR 8MINS
x2 squat cleans (BOTC)
C. WOD – FOR TIME OR REPS
From 0-2:30mins complete:
5 MUs
30 DUs (60 singles)
10 squat cleans (RX: 60/45kg, Sc: 45/30kg, Beg: 30/17kg)
Then, until 5:00mins complete:
5 MUs
30 DUs
8 squat cleans (RX: 70/50kg, Sc: 50/35kg, Beg: 35/25kg)
Then, until 7:30mins complete:
5 MUs
30 DUs
6 squat cleans (RX: 80/55kg, Sc: 55/40kg, Beg: 40/30kg)
Then, until 10:00mins complete:
5 MUs
30 DUs
4 squat cleans (RX: 85/60kg, Sc: 60/45kg, Beg: 45/35kg)
Then, until 12:30mins complete:
5 MUs
30 DUs
2 squat cleans (RX: 90/65kg, Sc: 70/50kg, Beg: 50/38kg)