Sunday
Warmup)
Quick hip circles / shoulder circles
Alt. tabata – 4 rounds of each:
Passive bar hang
Ball slams
Mobility)
Front rack stretch
Pre-squat hip openers
WOD A) 1 Clean & Jerk E2MOM x 12 sets:
Sets 1-3: 70/70/75%
Sets 4-6: 75/80/85%
Sets 7-9: 80/85/90%
Sets 10-12: 85/90/95%
*Go by feel when you get to the heavier sets, ideally no misses today
WOD B)
B1) In 10 mins establish a 1RM clean-pull; 3-4 heavy pulls past 1RM
*Stop when you feel your pulling mechanics dramatically change, it should feel heavy though!
B2) Perform 3 reps @ 85-90% of B1 at the 12, 14, 16 min mark
WOD C) E90SECS x 3 Rounds of each:
12 behind the neck press
12 supinated bent over rows
Bonus/Optional midline) 3 rounds:
10-20 GHD situps
-Rest 10-20 secs-
200’ front rack double KB carry
-Rest 1:30-2 mins-
