Sunday, 13 November, 2016
WARM UP – MOBILITY
Dynamic hips and front rack mobility
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Front Squat warmup
Clean warmup
WOD A
CLEAN
A1) 15 mins to build to a heavy or max clean for the day
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A2) E2MOM x 6 sets
Sets 1&2: 1 rep at 90% of A1
Sets 3&4: 2 reps @ 80% of A1
Sets 5&6: 3 reps @ 70% of A1
WOD B
SNATCH PULL X 3
In 20 mins build to a 3RM Snatch Pull, then strip back down to 85-90% and perform 3 more sets of 3 there
WOD C
5 Sets of 12 Alt. Barbell Lunges (back rack, 6 per leg)
ACCESSORY
3 sets:
8-10 Powell Raises
2-3 Crossover Iron Scap exercises
