Monday, 20 March, 2017
WARM UP – MOBILITY
Dynamic running / joint warm-up + stretch (4-5 mins)
2 rounds: (alternate movements w/ a partner)
20-30s bench/box overhead opener
Wall walk to 10-15s active handstand hold
8-10 Box jumps
Review WOD A with an empty barbell
POWER CLEAN, PUSH PRESS, PUSH JERK, SPLIT JERK
Complete 1 rep of each movement as a complex
3-4 min to warm-up and get some plates out, then:
Every 90s x 8 sets:
1 Power clean + 1 push press + 1 push jerk + 1 split jerk
Start at a light-moderate weight and build slowly as needed.
PARTNER ROW & BBJO INTERVALS
With a partner of similar abilities complete AMRAP in 20 min:
8 Burpee box jump overs (24/20″) (facing the box Open standard)
Alternate full rounds only.
Score total rounds completed (between you an your partner) + extra reps (Every 50m = 1 rep).
10-20 x GHD Sit-ups
6-8 x “ATYT” on Light Crossover bands
20-30 Banded good mornings