Friday

 

Warmup/Mobility)

  1. A) Stretch sequence 30 secs on / 10 secs off x 2 Rounds of each:

1) Band front rack – Left

2) Band front rack – right

3) Box shoulder stretch

4) Seated hamstrings stretch

 

2 Rounds:

5 Muscle Cleans + 5 Strict Press / 5 Push Press / 5 Push Jerks

 

WOD A) Power Clean & Push Jerk: 15 mins to build to a heavy / max single

 

WOD B) EMOM x 6 mins:

5 touch’n’go Power Clean & Push Jerks

-Start at 60% of A and add weight if needed

-Newer lifters work from hang

 

WOD C) Alt. 40 secs on / 20 secs of x 10 mins (5 sets each):

1) Row for Cals

2) DB’s Ground to Overhead 45’s/30’s

*Score total reps