After a couple of days of fairly tough WOD's its time for a change of pace.  Time to focus on technique and strength (rather than 'shit the bed' intensity).

23 Minute EMOM (Every Minute On the Minute)

Perform the complex

  • Power Clean
  • Front Squat
  • Push Jerk

You can have a minute off on three separate minutes in the above complex at your chosing.  I suggest you use it to add weight.

As a guide I would suggest a starting Rx Weight of 80kg/50kg and increase from there as quickly and as steeply as you can handle.

Thanks to Jane Mckenna for this which made me literally spit out my morning coffee laughing.  So true after Tuesdays WOD.