Sunday, 15 January, 2017

WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic joint warm-up + stretch

Front squat, Clean, Split jerk warm-up and tech drills

WOD A
CLEAN & JERK X 2
Build up to ~70% of 1RM Clean and Jerk (10-12 mins) Then:
Every 2 min x 5 sets: 2 x Clean and Jerks @ 75-85%

WOD B
PAUSE FRONT SQUAT X 1
3 second pause in the bottom position
Every 2 min x 6 sets:
3,3,2,2,1,1
Build slowly to a heavy but not max single. All squats w/ a 3s pause in the bottom position.

WOD C
SNATCH PULL X 3
Every 3 min x 4 sets:
3 x Snatch pulls (~90-100% of max snatch)
5 x Seated box jumps (high but safe)
7-9 x Strict toes to bar