JP Bolwahnn WOD

Friday, July 15, 2016

  1. Power Clean + Front Squat + Jerk (% of Power Clean)
    1. 60 x (1+3+3)
    2. 70 x (1+3+3)2
    3. 80 x (1+2+3)4
  2. Power Clean + Push Jerk (% of Power Clean)
    1. 70 x (2+2)
    2. 80 x (1+2)2
    3. 90 x (1+1)3
  3. Clean Pull above the knee (% Clean and Jerk)
    1. 80 x 6
    2. (90 x 6)2
    3. (100×3)4
  4. Vertical Jump with Snatch Grip
    1. (50 x 5)6
  5. Jefferson Curls (Keep weight light if you have never done these before)
    1. 6 x 6
JP Bolwahnn WOD

Monday, July 11, 2016

  1. Snatch Press
    1. 6 x 6
  2. Snatch
    1. 70% x 3
    2. 80% x 2
    3. Doubles for six more sets working up add 2-5kg if you miss go back down.
  3. Power Clean + Front Squat + Jerk (Use Power Clean Max)
    1. 60 x (2+1+2)
    2. 70 x (2+1+3)2
    3. 80 x (1+1+3)4
  4. Back Squat Heels Raised
    1. 4 x 7
JP Bolwahnn WOD

Friday, July 8, 2016

  1. Power Clean + Front Squat + Jerk
    1. 60 x (3+2+2)2
    2. 70 x (3+2+2)2
    3. 80 x (2+2+1)3
  2. Power Clean + Push Jerk
    1. 75 x (2+2)
    2. 85 x (2+2)4
  3. Clean Pull Above the Knee
    1. 80 x 5
    2. (90 x 6)4
  4. Vertical Jump with Snatch Grip
    1. (50% x 4)6