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...
