Saturday, 6 August, 2016
WARM UP – MOBILITY
(12-15 mins total)
5 mins dynamic stretch
—
Clean & Jerk warmup w/empty bar:
5 Clean pulls + 5 Muscle Cleans + 5 Strict Press + 5 Push Press
-Rest 10-15 secs-
5 Power Cleans + 5 Push Jerks w/3 secs pause in landing
-Rest 20-30 secs
15 Power Clean & Push Jerks
WOD A
GWEN
15-12-9 reps for max weight: Clean & Jerk (15 mins)
-Reps must be touch and go, if you rest on the ground or drop the bar then that set doesn’t count
-Use the same weight for all 3 sets, rest as needed between sets
-If you try a weight but fail on one of your sets then record it but without and Rx
WOD B
MOORE
AMRAP 20 Minutes:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-ups
ACCESSORY
Crossover Recovery
