WOD for Friday, Apr 27, 2018

Strength 27-04-2018

1a) Hang Power Clean + Push Jerk + Split Jerk: 5 x 1 + 1 + 1 @70%, every 90s.
1b) In between sets complete 10-15 Banded Pulldowns

Conditioning 27-04-2018

5 Rounds of 30s work/30s Rest:
1a) Russian KB Swing (32/24kg)
1b) Walking Lunges
1c) Hollow Rocks
1d) Barbell Rows (60/42.5kg)
1e) Banded Pushdowns

Extra Credit 27-04-2018

1a) Leaning Away DB Lateral Raises: 3 x 12-15 ea. Rest 30s.
1b) DB Hammer Curls: 3 x 10-12. Rest 30s.

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