Friday, 9 September, 2016

WARM UP – MOBILITY
Quick dynamic joint warm-up
Banded overhead / lat stretch

Power clean + Jerk warm-up/tech w/ empty barbell
WOD A
3 POWER CLEANS + 3 JERKS
All 6 reps must be unbroken (no dropping) Power Cleans should be “touch and go” or a quick re-set on the ground. Beginners work from the hang position.
In 15 min build to a heavy set.

WOD B
REGULATORS MOUNT UP – RX
Complete 3 rounds for time:
40 Doubleunders
20 Pull-ups
20 Russian Kettlebell Swings (24/16)
40 Doubleunders
– Rest 2 min between rounds

Scale pull-up volume to 10-15 rep as needed.
Subtract 4 min rest from finish time.

– OR –

REGULATORS MOUNT UP – RX+
Complete 3 rounds for time:
40 Doubleunders
20 Chest to bar pull-ups
20 Russian Kettlebell Swings (36/28)
40 Doubleunders
– Rest 2 min between rounds

Subtract 4 min rest from finish time.

ACCESSORY
Crossover symmetry – Iron Scap