Sunday, 14 August, 2016
WARM UP – MOBILITY
Dynamic joint warm up and full body stretch
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Banded hip opener lunge
Banded front rack + overhead stretch
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Front Squat / Hang Clean / Jerk warm-up
WOD A
2 X HANG CLEAN PULL + HANG CLEAN
In 17 min, warm-up then perform 4-5 building sets:
2 x 1 Hang clean pull + 1 Hang Clean
Work from the hang just above the knee or from pulling blocks.
WOD B
1 PUSH PRESS + 2 PUSH JERKS + 3 SPLIT JERKS
Every 2 min x 5 sets:
Start light and build slowly to a heavy set
WOD C
Complete 3 rounds NFT:
C1) 8-10 x Barbell Good mornings (@3,0,1,0)
C2) 6-8/arm x Bent over row (@3,0,X,1)
C3) 20 x Elbow jacks
