Saturday, 3 December, 2016

WARM UP – MOBILITY
Dynamic full body warm-up + stretch

Tech Power clean + Jerk w/ empty bars

WOD A
POWER CLEAN & PUSH JERK X 3
Complete as 3 quick singles 1.1.1 (drop/lower and re-set (5-7s) between reps)
In 15 min, build to a heavy but not absolute max set of 3 x Power clean and push jerks
Warm-up with some lighter sets using a ‘touch and go” technique but as you get hevier you may drop and re-set between lifts.
Newer athletes keep it light and work on technique in preparation for WOD B.

WOD B
KAREN & GRACE MASHUP
Complete 3 rounds for time:
50 Wallballs (20/14)
10 Clean & Jerks (135/95)