W WOD – THURSDAY 01.02.22 – “HEAVY DAY SQUAT CLEAN & JERK”
WARM UP
2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps
1 set
:20 Alternate Samson Stretch
:20 partial wall-walk hold
1 set
:30 Alternate Samson Stretch
3 wall walks
1 set
:30 Alternate Samson Stretch
5 wall walks
SKILLS & SPECIFIC WARM UP
Squat Clean – Push Jerk
AMRAP 5
10 Min To build up Weight for first Rounds
2 Squat clean & Jerk
CONDITIONING
“HEAVY DAY SQUAT CLEAN & JERK”
every 2,30 min x 8 rounds
2 Squat Clean & Jerk
