Friday, 19 May, 2017
WARM UP – MOBILITY
Big dynamic stretch
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Power C&J warmup with empty bar
WOD A
2 POWER CLEANS + 2 PUSH JERKS
Perform both Power Cleans, followed by both Jerks
Power Cleans do not have to be T&G
E2.5MOM x 7 sets:
Sets 1&2: 6 Power Cleans + 6 Push Jerks @ 60-70%
Sets 3&4: 4 Power Cleans + 4 Push Jerks @ 70-80%
Sets 5-7: 2 Power Cleans + 2 Push Jerks @ 80-90%
WOD B
DEADLIFT X 4
In the remaining time in class, 6 sets of Deadlifts
Sets 1-3: 6 reps @ approx. 70%
Sets 4-6: 4 reps @ approx. 75%
ACCESSORY
3-4 Rounds:
8-10 KB or DB Z Presses
8-10 Single Arm KB or DB Rows
8-10 GH Raises
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Crossover Recovery
Optional Conditioning
3 rounds at an easy pace
1km Bike
400m Run
500m Row
