Wednesday 16/01/19
A. WARM-UP x3
-x20 scissor swings
-x20 arm hugs
-x10+x10 leg swings
-x10 downward dog to cobra
-x10+x10 hamstring floss
-30sec hang
B. E1.5M FOR 9MINS – POWER JERKS
set1-3: x3 @65-70%
set4-6: x2 @75-85%
C. WOD – “13.4” : AMRAP 7MINS
3 Clean-and-Jerks
3 Toes-to-Bars
6 Clean-and-Jerks
6 Toes-to-Bars
9 Clean-and-Jerks
9 Toes-to-Bars
12 Clean-and-Jerks
12 Toes-to-Bars
(RX: 60kg/43kg, Sc: 43kg/30kg, Beg: 30kg/17kg)
If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.