WOD 16/12/15
**You can click on any of the hyperlinked movements below to see a video demonstration!**
How to warm up for a 1RM attempts!
Strength: Back Squat:
A) Back Squat 5×5 weight from Elements.
B) Back Squat – establish 5RM
C+D) Back Squat – establish 1RM
Technique: Hang Squat Clean practice.
MetCon: 3 RFT
10 hang clean 2 overhead
20 Over the bar burpee
A) 30/20 kg – lateral burpee (ask coach for specific instructions)
B) 42.5/30 kg – lateral burpee
C+D) 60/40 kg – bar facing burpee
INTERMEDIATE:
Technique: Jerk practice 15 min (speed & quality)
Strength: Strict press (for repetitions) 3*8-12*70% (1RM)
MetCon: 12 min AMRAP of:
10 Thrusters 42.5/30 kg
15 Box Jumps 60/50 cm
