DATE – Sunday July 6th
Warm-up: Easy 5-600m Row, Dynamic hip and shoulder prep
2 sets: Empty barbell/light weight:
5 clean deadlifts
5 hang clean pull (from knees)
5 high hang squat clean
5 push press
5 push jerks
Mobility:
Banded hip opener
Banded front rack stretch
WOD A) In 20 min build to a heavy/1RM squat clean
WOD B) Every 2 min x 8:
1 push press, 1 push jerk, 1 split jerk
(Hold the landing position of the split jerk for 3-4s before recovery)
WOD C) 4 sets:
Front rack walking lunge x 14 steps (as heavy as possible) +
GHD sit-ups x 15-20 reps (Beginners 10 max, or 15 V-ups)
Rest 90-120s
