Tuesday 28/05/18
A. WARM-UP x3
-x20 shoulder openers
-x10 side lunges
-x10 T-roll plank
-x10 yoga plex
-x10 squat jumps
B. EMOM FOR 12MINS (start 60% of clean and BOTC)
min1: x3 power cleans
min2: x1 power clean + x2 front squats
C. WOD – 4 ROUNDS FOR TIME
4 power cleans
8 burpees over the bar
12 pull ups
(time cap: 15mins)
(RX: 80kg/60kg, Sc: 60kg/40kg, Beg: 40kg/25kg)
weight should be challenging, pick wisely, one by one is okay but 4 cleans should not take you more than 1 minute to complete!! Keep good form)