Protected: WOD/Blog

Skill: Work all Movements up to your WOD weight (If scaling Heavy DT, then either Scale DT also, or go for Double DT at 70/45).

Heavy DT: 5 rounds
12 Deadlifts 90/60
9 Hang Power Cleans
6 Push Jerks

Then straight into

DT: 5 rounds
12 Deadlifts 70/45
9 Hang Power Cleans
6 Push Jerks

 

 

Strength: 20mins

SHSPU 5 x5 superset with max strict press 50/30kg…

 

WOD: For time complete 1 round of each of the following

1) 30 cal row 10 HSPU, 15 burpees, 20 DB snatch 22.5/15kg, 30 cal row…

2) 30 cal bike, 10 HSPU, 15 Burpees, 20 DB snatch, 30 cal bike..

. 3) 400 m run 10 HSPU, 15 Burpees, 20 DB snatch, 400m run