Clean Waves:
65-70-75%
70-75-80%
75-80-85%
80-85-90% (x 3)
*Rest as necessary between lifts.
Optional:
Tabata Row
Photo: Lloyd putting in the hard yards for his team. Thanks to Andy for photo.
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WOD: Saturday
Warm-up: 2 cycles of: Scorpion stretch X 3 per side 5 X 10m shuttle runs Iron cross X 3 per side 5 X 10m shuttle runs Then, 2-3 rounds of: 2 complex- Push-up + Sit & Reach + Squat High knees 10m Boots to glutes 10m *Work up specifically for your movement for the workout. Workout:EMOM X 20 mins:Min 1. Run + SquatsMin 2. Run + Toes to Bar/ Toes to kettlebellMin 3. Run + Push-up/Handstand push-upMin 4. Rest *Record total repetitions for each movement and grand tally of overall repetitions.