Wednesday 25/09/19
A. WARM-UP x3
-x20 scissor swings
-x10 downward dog to cobra
-x10 ‘swimming’ scorpions
-x20 mountain climbers
-x10 squat jumps
B. EMOM FOR 14MINS
min1: x1 power clean + x2 front squats
min2: x1 squat clean + x2 jerks (power or split)
C. WOD – OPEN ‘13.4’ – AMRAP 7MINS
- 3 Clean-and-Jerks (RX: 60/43kg, Sc: 43/30kg, Sc: 30/17kg)
- 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
If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.