Sunday, 29 October, 2017
WARM UP – MOBILITY
Big Dynamic Stretch
—
C&J warmup with empty bar
WOD A
Alt. E90SECS x 3 sets of each:
1) 5 Muscle Cleans + 5 Push Press (complete all cleans first, build as needed)
2) 5 Tall Box Jumps
WOD B
Clean & Jerk
EMOM x 8:
1 Clean & Jerk (any style) @ approx. 75-80% of 1RM
WOD C
Back Squat x 10
E3MOM x 3 sets:
10 Back Squats – heavy but smooth, approx. 60%
WOD D
Segmented Snatch Grip Deadlift x 3
2 sec pause in all 3 positions:
1″ from floor, below knees, above knees
Build up to approx. 80-85% of your 1RM Snatch and perform 3 sets there, rest as needed between sets
ACCESSORY
Crossover Iron Scap
