Wednesday

WENDLER

Bench Press

CLEAN AND JERK

0:00 - 08:00min

Build to a heavy set of the complex:

Hang Squat Clean/Hang Squat Clean/ Split Jerk

8:00 - 16min

Build to a heavy Squat Clean

WOD

A.M.R.A.P in 9 minutes of:

3 Shoulder to Overhead - 60/40kg

3 Chest to Bar Pull ups

3 Shoulder to Overhead - 60/40kg

6 Chest to Bar Pull ups

3 Shoulder to Overhead - 60/40kg

9 Chest to Bar Pull ups

6 Shoulder to Overhead - 60/40kg

12 Chest to Bar Pull ups

6 Shoulder to Overhead - 60/40kg

15 Chest to Bar Pull ups

6 Shoulder to Overhead - 60/40kg

18 Chest to Bar Pull ups

9 Shoulder to Overhead - 60/40kg

etc...