Sunday, 23 October, 2016

WARM UP – MOBILITY
4-5 min aerobic warm-up
Dynamic stretch and hip/shoulder prep

Front squat / Clean / Jerk warm-ups

WOD A
CLEAN & JERK
20 min to build to a heavy single or new 1RM Clean and Jerk

Then Every 90s x 5: 1 Clean and Jerk @ 85-90% of heavy single

WOD B
DEADLIFT X 5
PUSH PRESS X 5
Every 90s x 10 sets (5 sets each alternating)
Build to a heavy set of 5 of each movement

WOD C
3 rounds:
8-10 x GH Raises
8-10/side x Single arm bent over rows
12-15 x Anchored overhead plate sit-ups