Metcon & Gymnastic Strength
Warm up
2 mins single unders
2 rounds of
10 Half Squat Elbow Rotation
5 Clean Pull
5 Hang Power Clean
5 Split position strict press
10 Knee to chest
*10 mins to load the snatch weight
Clean Complex
Every 2:00 mins x 6 sets
2 Power Clean + 2 Split jerk
*start with 75% of your RM Power Clean
Conditioning
Special Bday WOD
Part 1 Bayu
40 Wall ball (9/7kg)
40 Double unders
Part 2 Dewi
36 Toes to bar
36 Alt. hang clean and jerk (22.5/15kg)
Part 3 Ivan
30 Hang Power snatch (50/30kg)
Time cap 15 mins