DATE – Sunday Aug 24th
Warm-up: 2 rounds of: 250-300m Row + Dynamic shoulder/leg movements
Mobility: Roll-out: quads, glutes, lats, upper back (thoracic opener)
Pre-squat hip prep
WOD A) Power Clean + Hang Clean + Clean x 8 sets
E90SECS:
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
E2.5MOM:
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 90%
PC + HC should be linked, rest 5-10 seconds and re-set before full clean
WOD B) EMOM x 10:
1 x Split Jerk
Experienced guys/girls start 100/50 lbs under your PR and add 10/5lbs each set if successful. Beginners start light as add weight as needed based on technique.
WOD C) 3 rounds:
C1) 6-8 x GH Raises @3,1,1,1
Rest 30s
C2) Weighted Plank 45-60s
Rest 1min
