Friday, 28 October, 2016
WARM UP – MOBILITY
Hip openers and front rack mobility
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Front Squat, Clean & Jerk warmup
WOD A
HALTING CLEAN DEADLIFT + HANG CLEAN + CLEAN + JERK
-20 mins to build to a max in the complex
-Pause for 3 secs at knees on Halting Clean Deadlift
-You may drop the bar between Hang Clean & Clean
WOD B
OPEN WOD 14.3
Complete AMRAP in 8 min:
10 Deadlifts (135/95)
15 Box jumps (24/20″)
15 Deadlifts (185/135)
15 Box jumps
20 Deadlifts (225/155)
15 Box jumps
25 Deadlifts (275/185)
15 Box jumps
30 Deadlifts (315/205
15 Box jumps
35 Deadlifts (365/225)
15 Box jumps
—
Scale weights as needed, but attempt to add at least 10-20 lb each set. Weights must be changed by the athletes. Step up and/or down will count as Rx.
Everyone’s goal should be to get through the 20’s at least!
Suggested loading if you are scaling:
10 @ 30-40%
15 @ 40-50%
20 @ 50-60%
25 @ 60-70%
ACCESSORY
3 Rounds:
15-20 GHD Hip Extensions
15-20 Banded Glute Bridges
