Sunday, 10 September, 2017

WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic joint warm-up + stretch

Front squat, hang clean, split jerk warm-up drills

WOD A
HANG CLEAN X 3
Every 2 min x 6 sets:
3 Hang squat cleans
Sets 1-3: 65-70% of 1RM
Sets 4-6: 70-75% of 1RM

WOD B
SPLIT JERK
Every 2 min x 8 sets: Split jerk
Sets 1-2: 3 reps @ 65-70%
Sets 3-4: 2 reps @ 75-80%
Sets 4-8: 1 reps @ 85-90%
(Build over the 8 sets to a heavy single but not max, ideally no failed reps)

WOD C
CLEAN PULL X 3
Every 2 min x 5 sets:
3 Clean pulls (85-90% of 1RM Clean)

ACCESSORY
3 rounds: rest as needed
8-10 Single arm, half kneeling KB or DB press
12-15 Reverse Flys
10-12 Ab-wheel rollouts