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WOD - Do 22.07.21



WARM UP

Burgener Clean Warm Up 1-1-1


Use the heaviest weight you can for each set. Rest as needed between sets.


HEAVY COMPLEX


AMRAP 12 mins: Split Jerks, Front Squats, and Squat Cleans

Complete as many rounds as possible in 12 mins of:

1 Split Jerk

3 Front Squats

1 Squat Clean


@100% of 1rm complex

ACCESSORY


For time:

30 Row Calories

10 Turkish Get-Ups, 15/10kg

25 Russian Kettlebell Swings, 32/24kg

20 Row Calories

10 Turkish Get-Ups,

25 Russian Kettlebell Swings,

10 Row Calories

10 Turkish Get-Ups,

25 Russian Kettlebell Swings,



Cool Down


For quality:

Row Easy, 3 mins

Hamstring Stretch, 1 min

Chest Stretch, 2 mins

Couch Stretch, 2 mins



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