Perfect 10!

Competition:

A. Emom Clean and Jerk x 3 min (5-3reps @ 70%)
     Rest 1 min
     Emom Clean and Jerk x 3 min (4-3reps @ 80%)  
     Rest 1 min
     Emom Clean and Jerk x 3 min (3reps @ 85-90%)
     Rest 1 min
     Amrap 90 sec max reps @ 60% or at 60kg clean and jerk use touch and go

B. 4 sets x 3-5 reps Front or Back Squat across

C. Amrap 12 min

2 Rope Climbs
15 swings @ 28kg or 20 Swings @ 24kg
3 Wall climbs

D. Finish with strict toes to bar and hyperextension for back 10-15 reps 3 sets


Fitness/Advanced

Choose one Challenging gymnastic move and ladder for 10 min:

First minute 1 rep
Second minute 2 unbroken reps
Third minute 3 unbroken reps..and so on...continue for 10 minute 10 unbroken reps

Perfect 10 

For Time 10 rnds (Time cap 20 min)

10 Air squat
10 wall ball
10 SDHPL (35kg/25kg)
10 Push press
At each round 1 rep of Full snatch, second round 2 reps full snatch, third round 3 reps snatch and so on...

Inspired from all our athletes. This wod starts with basic movements that you learn at the early start and slowly progress to more advanced movements  ...Enjoy! Your Coach!