Wednesday, 15 March, 2017
WARM UP – MOBILITY
Dynamic hips and shoulders
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Big C&J warmup with empty bar
WOD A
1 CLEAN PULL + 1 HANG CLEAN + 1 CLEAN + 1 JERK
20 mins to build to a heavy set in the complex
-Hang Clean must be a squat but the Clean can be power or squat. Jerk must be a Split Jerk
-Newer lifters can do 1 Clean Pull + 2 Hang Cleans + 1 Jerk
WOD B
3 Super Sets (15 mins)
8 Bulgarian Split Squats per leg @ 32X0 – hold DB’s/KB’s as needed
15-20 Banded Glute Bridges
-Go immediately from Split Squats into Glute Bridges, then rest 2 mins before next set-
ACCESSORY
3 Rounds:
10-15 GHD Oblique Crunches each side
20 Front Rack Sandbag Walking Lunges
Optional Conditioning
5-8 Sets:
90 secs on / 90 secs off Assault Bike
70-80% intensity, it should be hard but not max effort. Call it when you feel your pace/effort levels drop
