Sunday, 12 February, 2017
WARM UP – MOBILITY
Big Dynamic stretch
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5 FS + 5 Split Press x 2 rds
5 High Hang Clean Pulls + 5 HH Muscle Cleans + 10 Push Press x 1 rd
2 High Hang Cleans + 2 Jerks x 2-3 rds
WOD A
2 HIGH HANG CLEANS + 2 JERKS
Complete both High Hang Cleans (pockets) before completing both Jerks
In 25 mins warmup and complete 5 sets @ 80-85% of 1RM C&J
WOD B
SNATCH PULL X 3
B1) In 12 min build to a 3RM Snatch Pull
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B2) 3 sets of 3 reps @ 85-90% of B1
WOD C
4-5 Sets:
8-10 Seated Single Arm DB Press per arm
8-10 Single Arm KB Rows each arm
WOD D
3 sets:
2-3 Crossover Recovery or Iron Scap exercises
40-60 secs Weighted Plank
