DATE – Wednesday
Warm-up
5 mins Agility Ladder & Suicide Sprints
Mobility
Posterior Chain Floss
Rack Position Floss – Elbow, Wrist
WOD A) Clean & Jerk 5-6 sets (15 mins):
2 reps Clean 1st pull with 3 second pause above knee + Hang Clean
1 rep Split Jerk after 2nd Clean
*Start at 60% of 1RM and increase while maintaining perfect mechanics. Rest 60 seconds between sets.
WOD B) 3 Rounds for time:
500m Row
30 Russian KB Swings 32/24kg
15 Box Jumps 30/24”
WOD C) (Optional)
GHD SIT UPS 3 x 10-20 reps
