DATE – Sunday Aug 24th
Warm-up: 2 rounds of: 250-300m Row + Dynamic shoulder/hip prep
Mobility: Roll-out: quads, glutes, lats, upper back (thoracic opener)
Pre-squat hip prep
WOD A) EMOTM x 10 – Front Squat x 1
Sets 1-2 – 55%
Sets 3-4 – 65%
Sets 5-6 – 75%
Sets 7-8 – 80%
Sets 9-10 – 85%
WOD B) Every 2 min x 10 sets: Clean and Jerk x 1
– Start at 55-60% and build gradually to a heavy set or new 1 RM
WOD C) 3 rounds NFT:
8-10 x Barbell good mornings
6/leg x Bulgarian split squat (@3,1,1,1)
12-15 x Dumbbell reverse flys
– Rest 1 min between movements or as needed to keep quality high
