Wednesday 5 February 2014

Strength/Skills In pairs or threes, 20mins to reach 1rm Deadlift WOD 12 min AMRAP (reps) 2.4.6.8.10.12… Air Squats Sit ups KB Swings 24/16 increase by 2 reps each round for the

Skill/Strength ‘Split Jerk’ Technique – tutorial then 5 x 2 off racks (for weight and/or technique) WOD 21-15-9-6-3 Power Clean and over bar HR burpees. NO RX weight for this

Strength/Skill Power Clean technique tutorial/refresher then work to: 1rm Power Clean – ensure adequate rest between attempts. WOD ‘Karen’ 15min cut off. She’s a WOD that people love to hate,