SWOD Thursday 05.09.2019

STRENGTH

A. Every 2 minute x 4 sets
Hang Power Clean + Push Jerk
*Sets 1-2 x 2+2 @ 70% of 1RM Power Clean
*Sets 3-4 x 2+1 @ 75%

B. Every 2 minutes x 4 sets
Power Clean + Push Jerk
*Sets 1-2 x 1+1 @ 80% of 1RM Power Clean
*Sets 3-4 x 1+1 @ 85%

C. For time:
100 Dbl-Unders
21 Hang Squat Cleans (135/95)
75 Dbl-Unders
15 Hang Squat Cleans
50 Dbl-Unders
9 Hang Squat Cleans

D. 3 sets of:
Ring “Y” Rows x 6-8 reps
Rest 30 seconds
Seated Arnold Press x 12-15 reps
Rest 30 seconds
Side Hollow Rocks x 10-15 reps/Side
Rest 90 seconds