Sunday, 28 August, 2016
WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic joint warm-up and stretch

Front squat + Overhead/Jerk mobility work

WOD A
Every 90s x 8 (4 sets each alternating)
A1: 3 Muscle Cleans + 3 High Hang Cleans
A2: 3 Push press + 3 Split Jerks (2 sets from BTN / 2 sets from front rack)

Pause for 2-3s in landing positions of all the cleans and split jerks
Keep these light perfecting movement and mechanics and prime or WOD B.

WOD B
POWER CLEAN + CLEAN + JERK
You may perform as a complex or drop the bar after the power clean, but you must perform the full clean right away (5s max).
20 min to build to a heavy set.

WOD C
PUSH PRESS X 3
HALTING CLEAN DEADLIFT (THIGH) + 2 CLEAN PULLS
Perform 1 halting clean deadlift with a 2-3s pause at mid shin, knees, then stop in the power position at mid thigh. Return to the floor and complete 2 x Clean pulls
Every 90s x 8 (4 sets of each alternating)
A1: Push press x 3 (build from a moderate to heavy set)
A2: HCDL + 2 x Clean Pulls (heavy but keep positions correct)

ACCESSORY
3 rounds:
6-8 x GH Raises
20 x Alternaing dumbbell curls
8-10 x Dumbbell Arnold press