Thursday, 22 June, 2017

WARM UP – MOBILITY
Dynamic hip, hamstring, squat warm-ups
Green band anterior + posterior hip stretch

Barbell front squat + squat clean warm-up / technique work

WOD A
CLEAN
5 min to warm-up / build up to ~65% then:
Every 2 min x 8 sets:
Sets 1&2: 3 cleans @ 65-70% (1.1.1)
Sets 3&4: 2 cleans @ 75-80% (1.1)
Sets 5-8: 1 clean @ 85-90%

Goal is to hit all 4 heavy singles with out missing or maxing out today.

WOD B
DEADLIFT X 3
Warm-up deadlift to ~60-65% of max then:
Every 90s x 8 sets (12 mins)
3 dynamic effort deadlifts (not touch and go, lower and re-tension for each rep)
Goal should be perfect mechanics and good bar speed through each pull

Optional Conditioning
Complete 4-5 rounds for time:
Run 200m
15 Wallballs
10 Burpees
– Alternating rounds with a partner or rest 1:1 between rounds

ACCESSORY
3 rounds resting as needed:
5-6/leg x Bulgarian split squats (@3,1,1,1)
8-10 x GH Raises (band assisted as needed)
30 x Banded good mornings