Wednesday, 23 August, 2017
WARM UP – MOBILITY
Big dynamic full body joint warm-up
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Power Clean technique work
WOD A
POWER CLEAN X 3
15 mins to establish a heavy 3 or 3RM touch and go power clean
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Strip down to empty barbells & warm-up: Overhead squat, Snatch, Pulling movements
WOD B
HOLY GUACAMOLE
AMRAP in 14 mins:
30 Pull-ups
30 Overhead squats (95/65)
20 Chest to bar pull-ups
20 Hang squat snatches (135/95)
10 Bar Muscle-ups
10 Squat snatches (155/105)
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Scale barbell loads as needed
Scale pulling movements from an easier progression to your most challenging
ACCESSORY
3 round for quality:
8-10 Cuban rotations @3,0,3,0
8-10 Single arm bent over rows (3,1,X,1)
20-30 Blue band glute steps (each direction)
