101101 Monday: 3 Position Clean
WOD 1) 20min Skill/Strength session:
High hang clean, above the knee clean, from the floor clean plus one Push Jerk, High hang clean, above the knee clean, floor clean plus one Split Jerk.
This is one set, add load each set if comfortable, you should be able to get at least 6 sets in. Start with around 50% of your 1RM. This is what is referred to as a 3 position clean. Working from the top down will help you early arm pullers!
WOD 2). “Lucky 13″
13,12,11,10,9,8,7,6,5,4,3,2,1 Hand release pushups
26,24,22,20,18,16,14,12,10,8,6,4,2 Air Squats
Cash in with 800m run:
[8 Hand release pushup, 8 KB High Pull, 16 Air Squats] x 10 rounds
Cash out with 800m Run