Thursday 18 August 2016

A.:
Clean and Jerk
(EMOM 8 min. 1 rep @ 75%)
Focus on perfect form.  Should be fairly easy to move through this.  Mobilize between reps to keep moving.  Today is meant to be an easier day.  If you have worked out all week, you should be fatigued.  But if you haven't and feel like pushing the weight.  Feel free.. Get dem gainz, bruh!!

B.:
For time:
400 m run

3 rds:
10 ring dips
10 HSPU
16 KBS (24/16) ---American

400 m run

3 rds:
10 pull ups
20 push ups
30 Air Squats

400 m run

Post WOD work
For Mitte: (if time permits, do it)
3 x 20 Death March

For Weilimdorf: (if time permits, do it)
3 x 10 Klokov Back Ext  (GHD, Barbell behind the neck)