Wednesday, 16 August, 2017

WARM UP – MOBILITY

5 mins dynamic hips and hamstrings

Power Clean & Front Squat warmup w/barbell
*Start WOD A class by 12-15 mins to class

WOD A

POWER CLEAN X 5
A1) 13 mins to find a 5RM Power Clean
– Rest 2 mins –
A2) Every 2 min x 3 sets complete:
5 Power Clean @ 90% of A1

WOD B

FRONT SQUAT X 5
A1) 13 mins to find a 5RM Front Squat
– Rest 2 mins –
A2) Every 2 min x 3 sets complete:
5 Front Squats @ 90% of A1

ACCESSORY

3 Rounds:
10-12 GH Raises
8-10 Bulgarian Split Squats per leg
*Rest as needed between movements

Optional Conditioning

8-10 Sets:
200m Row Sprint – rest 1:1
*Aim for a hard pace but also consistency