Sunday, 18 December, 2016
WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic stretch and activation drills
Green band hip openers + front rack stretch
—
Power clean / Squat clean tech w/ empty bar
WOD A
1 POWER CLEAN + 1 CLEAN
Every 2 min x 8 sets:
Sets 1-4: Start at a light-moderate weight (~55-60%) and build to 75-80% of 1RM Clean
Sets 5-8: 4 sets at 80-85% across (Don’t build to a max)
WOD B
SPLIT JERK
Split jerk tech w/ dowel or empty barbell, then:
Every 2 min x 9 sets:
Sets 1-3: 3 reps @ 65-75%
Sets 4-6: 2 reps @ 75-85%
Sets 7-9: 1 rep @ 90%+
WOD C
Remainder of class to work on some heavy overhead carries.
(Dumbbells / KB’s / Axel bars etc.)
ACCESSORY
Crossover Symmetry “Iron Scap” or “Recovery”
