Sunday, 26 February, 2017

WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic hip and shoulder stretch + prep

Review w/ empty bar:
Front squat + Press
Hang clean + Push-press
Clean + Jerk

Technique primer:
6-7 min to complete 3-4 sets of:
3 High hang cleans + 3 tall jerks (hold the landing position for 2-3s before recovery)

WOD A
HANG CLEAN & JERK
Every 2 min x 10 sets:
Sets 1-3: 3 Hang Cleans + 3 Jerks @60-70% of 1RM
Sets 4-6: 2 Hang Clean + 2 Jerks @70-80% of 1RM
Sets 7-10: 1 Hang Clean + 1 Jerk @80%+

WOD B
3 BTN SNATCH GRIP PUSH PRESS + 3 OVERHEAD SQUATS
Every 2 min x 5 sets:
3 Snatch grip push press + 3 Overhead squats

WOD C
3 rounds:
12-15 x Hip extensions (weighted if possible)
15-20 x Anchored plate overhead sit-ups
15-20 x Barbell bicep curls