3 Position Cleans, Push Jerk, Running
Wednesday’s WOD
3 position Clean, 10×1. PAUSE AT EACH POSITION as long as needed. Level Load Across All 10 Sets (Don’t Increase Weight across sets). Use Maximum Effective Rep Weight (As much weight as you can manage with PERFECT technique). Target an increase each week of 2kg/5lbs.
NO more than a minute rest between efforts.Target 50-60% of 1RM Clean
Push Jerk. 5×3 at Maximum Effective Rep Weight (As much weight as you can manage with PERFECT technique). Level Load Across All 5 Sets (Don’t Increase Weight across sets). Target an increase each week of 2kg/5lbs.
Running!
10 x 100m on minute interval
Cash Out:
3x 15 Back Extension. Sub Supermans
2014 09 09