Friday, 29 September, 2017

WARM UP – MOBILITY

Dynamic hip/thoracic/wrist openers

C&J warmup w/barbell or PVC

WOD A

2 CLEANS + 2 JERKS
Complete 2 Cleans, followed by 2 Jerks
Cleans do not have to be T&G
1) 15 mins to build to a heavy/max Clean & Jerk 2+2 for the day

WOD B

DOUBLE LUNGEY THRUSTY BOOTY WOD #BOOTY
15 min Partner AMRAP, alternating complete rounds with a partner:
30 Double Unders (20-30 secs max)
10 Double KB Front Rack Lunges 2 x 24/16kg (5 per leg, step back or forward)
5 Double KB Thrusters

-KB movements should be fast/UB to start
-Scale to DB’s if needed

ACCESSORY

3 Rounds:
10-12 Seated Arnold Press
2-3 Crossover Recovery Exercises
15-20 Reverse Hypers