Wednesday, 19 April, 2017

WARM UP – MOBILITY

Big dynamic stretch

C&J warmup with barbell

WOD A

1 POWER CLEAN & PUSH JERK + 1 CLEAN & JERK
7-8 mins to warmup, then E2MOM x 6 sets:
1 Power Clean & Push Jerk + 1 Clean & Jerk @ 75-80%+

-Drop the bar and reset after fist PC & PJ, second rep must be a squat clean & split jerk
-Try to keep a similar weight across all sets, weights should be heavy but no failure

WOD B

BACK SQUAT
BACK SQUAT X 10
In the remaining time in class:
5 sets of 10 Back Squats @ 60-65% – try to hold the same weight across all 5 sets
Rest 2-3 mins between sets
Optional Conditioning
4-6 sets:
3 min bike or row at a medium, consistent pace. 1 min easy recovery pace between sets

ACCESSORY

3-4 Rounds:
15-20 Banded Situps
15-20 GHD Hip Extensions or Reverse Hypers
200′ Bear Hug Sandbag Carry – heavy