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Monday, 7 November, 2016
WARM UP – MOBILITY
3-4 mins running + dynamic stretches
3 Rounds:
1 Turkish Get-up to a standing position, 5 OH lunges, Turkish get-down
*Perform a set of 10-15 KB Swings after completing 1 rep each side
*Build in weight each set
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Experienced lifters start lifting, newer lifters work through some tech drills with a coach.
WOD A
1 POWER CLEAN + 3 JERKS
Jerks can be Split or Power
-15 mins to work on some moderately heavy sets of 1 Power Clean + 3 Jerks – focus on Jerk tech vs maxing out, approx. 70-80%
-Choose either Split or Power Jerk, work on whichever one you struggle with, or haven’t done in a while
WOD B
HANDS IN THE AIR LIKE YOU JUST DON’T CARE
21-15-9 reps for time:
Back Squats 185/125lb
Handstand Pushups
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-Scale HSPU reps down to 15-12-9 or 12-9-6, or go to pike HSPU’s
ACCESSORY
5 mins easy bike or row cool-down
Stretch quads and hips
Crossover Recovery
