Tuesday, 8 August, 2017

WARM UP – MOBILITY
Dynamic hip, hamstring warm-ups
Green band: anterior hip and front rack stretch

Power clean tech and warm-ups

WOD A
POWER CLEAN
A1: In 13 mins build to a heavy single or 1RM power clean
– Rest 2 min –
A2: EMOM x 5: 1 Power Clean @ ~90% of A1

WOD B
GRIPS AND HIPS
In 12 min complete AMRAP:
3-6-9-12-15… etc…
Kettlebell swings (32/24kg)
Toes to bar
Burpees

ACCESSORY
3 rounds – rest as needed
45-60s x Forward plank on rings
12-15 x Reverse Flys (plates or DB’s)
30-40 x Banded good mornings