Friday
Warmup/Mobility) 2 Rounds (STRICT 10 min cap):
3 laps of the room (normal/butt kicks/high knees)
6-8 Band pull-aparts palms up & down
6-8 Band Presses in front & behind head
12-16 Alt. Split Jumps – get comfortable/warm in your jerk landing position
WOD A) (16-18 mins) Split Jerk
Experienced lifters: Get bars out and start warming up for: 2 reps e90secs for 10.5 mins (8 sets) start at approx. 60% of your 1rm and add weight each set to approx. 85% for your last 3 sets – keep technique perfect for 3 sets at the same weight, don’t go to absolute max!
Newer lifters: spend the time working on technique with a coach, hitting sets of 3-5 reps and only adding weight if technique allows it.
WOD B) 3 Rounds for reps (18 mins):
1 min max Hang Power Cleans
-1 min rest-
1 min max Shoulder to Overhead 45/30lb DB’s (Use a weight that you can get through at least 10 reps unbroken)
-1 min rest-
1 min max 20’ Shuttle Sprints w/one hand touch – try to turn off different feet each time
-1 min rest-
HPC weight
Adv: 185/125lb
Int: 135-175lb/95-115lb
Beg: 75-125lb/55-85lb (or less)
*Use a weight that you can hit at least 8-10 unbroken on first round
WOD C) Cool –down: Crossover Symmetry “Recovery” and 30-50 GHD Hip Extensions
