WIT - OPEN PREP : Friday January 29th
workout
60 Minutes
FULL KIT SKILL:
Squat Clean & P. Jerk
4 x 5 T&G @80% of Power Clean & Jerk PB
3 x 4 Clean Pull @95% of Clean PB
AT HOME SKILL:
3x 12 FR Curtesy Lunges + 15 Weighted Good Morning
3x 10 DBs Tempo Deadlift + 12 DBs Hip Raises
*90seconds rest btw sets
metcon
FULL KIT WOD *Open 16.5* For Time:
21 18 15 12 9 6 3
- Thrusters 43/30kg
- Bar-Facing Burpees
AT HOME WOD:*Open 16.5* For Time:
21 18 15 12 9 6 3
- DBs Thrusters
- DB-Facing Burpees
(Click through to Youtube to see scale options)
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