Sunday, 9 July, 2017

WARM UP – MOBILITY
Dynamic hip and shoulder warm-ups
Full body stretch out

Front squat / Press / Clean & Jerk warm-up + technique drills

Barbell Warmup
8 mins to complete 3 warm-up / primer sets of:
3 Position Clean + 3 Pause Jerks
(1 high hang, 1 hang, 1 mid-shin + 3 Split jerks w/ 2s pause in the bottom of the dip and in the receiving position before recovery)
40-55% building

WOD A
CLEAN & JERK
Every 2 min x 8 sets: Clean & Jerk
Sets 1-2: 3 reps (1.1.1) @60-65%
Set 3-4: 2 reps (1.1) @70-75%
Sets 5-8 = 1 rep @ 80-90%

WOD B
BTN SNATCH GRIP PUSH PRESS X 3
2 sec pause overhead on every rep
Every 90s x 5 sets:
3 Behind the neck snatch grip push press
Start at a light – moderate weight and build as needed

WOD C
BB BULGARIAN SPLIT SQUATS X 8
31X1 tempo
Complete 3 working sets of:
C1: 8/leg Bulgarian split squats w/ barbell in the front rack
C2: 8-10 Single arm bent over rows
Alternate movements resting as needed between sets