March 8th 2016

Tech : (10 Mins)

Alt EMOM 10 mins: Pull Up Progressions & Handstand Push Up Progressions

Tech 2 : 

Every 1:30 for 10 mins: Clean Deadlift + Hang Clean + Jerk

Build by feel, increase weight if form permits. No more than 90% of 1RM. Focus on Technique

 

WOD: AMRAP 10 mins:

Complete as many rounds as possible in 10 mins of:

3 Hang Squat Cleans, 50/30kg

3 Box Jumps  24/20in

6 Hang Squat Cleans, 50/30kg

6 Box Jumps, 24/20in

9 Hang Squat Cleans, 50/30kg

9 Box Jumps, 24/20in

30 Double Unders

Double Unders increase every round. 30/60/90/120 etc

James Davidson

ne37 1pr