Sunday, 7 May, 2017

WARM UP – MOBILITY

Big dynamic stretch

Tech WOD A

WOD A

10 mins to work on technique/build to a moderate set of 3 Muscle Cleans + 3 Split Press
4-5 Tall Box Jumps after each set

WOD B

CLEAN & JERK X 2
B1) Build to a heavy/max C&J double

B2) E2.5MOM x 4 sets:
2 C&J’s @ 85-90% of B1

WOD C

Alt. E2MOM x 5 sets of each:
1) 5 Snatch Pulls @ 70-80%
2) 5 BTN Snatch Grip Push Press – start at 60% and go by feel, add as needed

ACCESSORY

3 Rounds:
10-12 Single Arm KB Row + 100′ OH KB Carry Right Arm
10-12 Single Arm KB Row + 100′ OH KB Carry Left Arm
Max GHD Plank Hold