DATE – Sunday Oct 19th
Warm-up: 2 rounds of:
250-300m Row
10 x “Perfect stretch” cycles (5/side)
10 x Jumping squats
10 x Dowel dislocates
Mobility: Pre-squat hip prep (Banded hip opener and lunge)
WOD A) With a continuous clock…(30 min)
1) E2MOM x 5 sets: Clean Pull + Hang Power Clean + Front Squat 50-60%
2) E2MOM x 5 sets: Hang Clean + Clean at 65-75%
3) E2MOM x 5 sets: 1 Clean – heavy as possible
WOD B) In 15 min, build to a heavy single behind the neck Jerk
WOD C) 3 sets:
C1) Weighted Hip extensions (3,1,1,2) x 8-10
Rest 60s
C2) 60s FLR on rings (or weighted plank x 45-60s)
Rest 60s
