Friday, 21 October, 2016

WARM UP – MOBILITY
2 rounds at a light/moderate pace:
10-12 Ball slams
10 Mountain climbers (2-3s pause on each rep)
3 sets of 3-5 Push-ups + 10s Down dog between short sets
20-30s Handstand hold / Handstand shrugs

Review/Warm-up Deadlift + Power Clean technique w/ empty barbell

WOD A
POWER CLEAN
In 15 min build to a heavy single Power clean.
Don’t let technique or footwork get sloppy

WOD B
LADDERS OF PAIN
Complete the 3 x 5 min AMRAP’s with 3 min rest between each.
Record total reps completed across the 3 AMRAP’s combined.

5 min AMRAP:
2-4-6-8-10… Ladder of:
Power Clean (205/145)
Strict handstand push-up (sub to pike of bench or seated DB press)

– Rest 3 min –

5 min AMRAP:
3-6-9-12-15… Ladder of:
Hang power clean (155/105)
Ring dip

– Rest 3 min –

5 min AMRAP:
5-10-15-20-25… ladder of:
Deadlift (155/105)
Burpee over the bar

ACCESSORY
3 rounds:
40-50 Banded good mornings
20 x Alternating seated dumbbell presses (top down or bottom up alternating)