Workout of the Day - Monday, 21 September 2015

Workout of the Day – Monday, 21 September 2015

Part A
Every 90 seconds for 8 rounds
1 x clean straight into 2 x jerk – building up in weight
* black do full cleans, blue do power cleans
* red do 2 hang power clean and push press.

Movement prep for KB front squat
Part B
For time :
10-1 Double KB or DB front squat (24/16) / (20/12) / goblet squats
1-10 HSPU (strict) / push-ups/ box push-ups
So 10 KB front squats, 1 strict HSPU
Then 9 and 2 etc
*in between each round do 20 Double unders or 30 single skips
*10 minute cap

Part C
3 x 6 hanging window wipers
*get a partner to hold PVC pipe in front to control height of feet.

Posted in Workout of the Day
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