A. Warm-up: Gymn +
EMOM 8’
2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups
*Box @ 74/60cm
*KB @ 20/12kg
B. Push Jerk climbing heavy, floor the start
5x6
Rest 60-75s. btw. sets
C.Wod
Then..
For time:
RX:
50 Box jump 60/50cm
40 Push-ups
30 Hang power clean 70/45kg
20 Back squat
10 Clean & Jerk
Tc: 16’
*Open weight: 50/30kg
D. “Partner row”
Max distance row in 8 minutes!
- you can use only arm!
-partner 90 degree squat hold!
-you can change whenever!