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    WoD 12.1.17

    WoD 12.1.17

    Strength Day

    LEVEL 2

    Strength Day

    Part a – 26min

    Clean n Jerk singles – 12min

    3min specific warm up

    0-1min: 3 clean n jerk @ 60%

    1-2: 2 clean n jerk @70%

    2-3: 1 clean n jerk @80%

    immediately followed by:

    Every 1:30 (9min)

    6×1, 85%,90%,90%,95%,100%,100%

    2min transition time

    Every 2min x 6sets (12min)

    Deadlift

    5@50%,3@60%,2@70%,1@75%,1@80%,5+@85%(leave 0 in the tank)

    4min transition time

    Part b – 6min

    For time:

    21 pistols

    15 t2b

    9 hang power clean n jerk 75/50 , 40-50/30-40kg

    12 pistols

    9 t2b

    6 hang power clean n jerk 75/50 , 40-50/30-40kg

    time cap 6min

    LEVEL 1

    Strength -26min

    Kettle bell Strict  Presses -15min

    specific warm up:

    0-1min: 6 kb push presses

    1-2 : 5 kb push presses

    2-3 : 4 kb strict presses

    immediately followed by:

    Every 2min x 6sets (12min)

    reps : 4-6-8-10-12-8

    2min transition time

    Every 1:30min x 6sets(9min)

    Rows with kettle bell or barbell

    6-8-10-12-10-8

    4min transition time

    Part b – 6min

    For Time

    21 mb front rack step lunges

    15 mb situps

    9 thrusters 20-35/15-25kg

    15 front rack step lunges

    12 mb situps

    6 thrusters 20-35/15-25kg

    time cap 6min

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