WIT - OPEN PREP : Friday January 22nd
workout
60 Minutes
FULL KIT SKILL:
Squat Clean & P. Jerk
4x 5 T&G @75% of Power Clean & Jerk PB
3x 4 Clean Pull @90% of Clean PB
AT HOME SKILL:
3x 12 FR Curtesy Lunges + 15 Weighted Good Morning
3x 10 DBs Tempo Deadlift + 12 DBs Hip Raises
*90 seconds rest btw sets
metcon
FULL KIT WOD
For Time: 200 wall balls 9/6kg
14 Mountain Climber Every time you break.
AT HOME WOD:
For Time: 200 DBs Thrusters
14 Mountain Climber Every time you break.
(Click through to Youtube to see scale options)
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