Donkey_Kong

WARM UP:

400 M. Row or Run

3 Rounds

10 Pass Throughs

10 OHS

10 Scorpions

5 Inch Worms

20 Sec. Handstand Hold

Then:

Mobilize

SKILL:

7 Min. of Rope Climb Technique Work

LIFT:

Clean + Jerk

1 + 1 @ 60%

1 + 1 @ 70%

1 + 1 @ 80%

1 + 1 @ 85%

1 + 1 @ 90%

1 + 1 @ 95%

1 + 1 @ 85%

1 + 1 @ 90%

1 + 1 @ 95%

*If you do not have a Clean & Jerk max take from 1RM Jerk or 85% of 1RM Clean.

**Read as follows: 1 Clean +  1 Jerk.

WOD:

“DONKEY KONG”

FOR TIME:

12-9-6

Dead Lift (205/135) (165/115) (135/95) (115/75)

Burpees

Rest 2 Min.

9-6-3

Hang Clean

Pistols

Rest 2 Min.

3 Rounds

3 Rope Climbs

10 KBS (70/53) (53/44) (44/35) (35/26)

POST WOD:

Mobilize and Stretch

 

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