Sunday, 18 June, 2017
WARM UP – MOBILITY
Big dynamic stretch
—
Warmup BB complex for WOD A
WOD A
1 PAUSE PC + 1 PC + 1 PAUSE JERK + 1 JERK
-Pause at knees for 3 secs on first Power Clean
-Pause in dip and landing for 3 secs on first Jerk
In 25 mins, build to a max in the complex, and strip down to 85-90% and hit 3 more working sets there
WOD B
SNATCH PULL X 3
In 20 mins, build to a 3RM Snatch Pull, and strip down to 85-90% and hit 3 more working sets there
WOD C
Alt. 4-5 sets of each exercise, rest approx. 2 mins between
1) 6-8 Push Press – heavy as technique will allow
2) 6-8 Pendlay Rows – heavy as technique will allow
ACCESSORY
3 Sets:
15-20 Reverse Hypers
2-3 Crossover Iron Scap exercises
