Thursday, 2 November, 2017

WARM UP – MOBILITY
Dynamic lengths + joint warm-ups
Pre-squat hip openers stretch

Front squat + Clean + Jerk warm-up + review WOD A complex

WOD A
1 CLEAN PULL + 1 HANG CLEAN + 1 CLEAN + 1 JERK
Every 90s x 8 sets:
Start at ~60% of max C&J and build slowly as needed to a heavy but not max or failure.
You may drop and re-set between the hang clean and clean.

WOD B
BACK SQUAT X 10
3-4 min to warm-up then;
Every 3:30 mins x 4 sets: (14 mins)
Back squat x 10 @ 60-65% of 1RM across (same weight each set)

Choose a weight that will be challenging but makeable for all 4 sets. Don’t let your posture / position / mechanics get compromised by the load.

Optional Conditioning
Complete for time:
27 – 21 – 15 – 9 reps of:
Cal row
Ball Slam (30/20lb)
Ab-mat sit-up

newer athletes, scale to 21-15-9