Tuesday 6/23

Fitness

Strength: 

A. Power clean cluster 1.1.1 rest 10 seconds, rest 2 minutes x 3 sets building each cluster 

B1. Clean pulls @110% max clean 3 reps x 3 sets 

B2. Burpee broad jumps - after each set of clean do 3 max effort burpee broad jumps 

Wod: 

For time:  

15 kb swings (53/35) 

15 burpees 

200 meter run

12 KB swings

12 burpees 

200 meter run 

9 KB swings 

9 burpees 

200 meter run 

Performance 

Strength: 

A. Power clean 

- build to 3rm tng in 10 minutes

B1. Clean pulls @110% max clean 3 reps x 3 sets 

B2. Burpee broad jumps - after each set of clean do 3 max effort burpee broad jumps 

Wod: 

For time:  

15 kb swings (70/53)

15 burpees 

400 meter run

12 KB swings 

12 burpees 

400 meter run 

9 KB swings 

9 burpees 

400 meter run