Sunday, 23 April, 2017
WARM UP – MOBILITY
Big dynamic warmup
—
Power Clean warmup
Pause Split Jerk warmup
WOD A
POWER CLEAN X 3
E90SECS x 10 sets:
3 Power Cleans – start at approx. 60-65% and build over the 10 sets, aim to max-out in the last 2 sets
-Reps can be T&G or 3 singles
WOD B
PAUSE JERK X 2
3 secs pause in dip position, drive from dead stop, no extra bounce
3 secs pause in landing position also
E2MOM x 8 sets:
2 Pause Jerks – start at approx. 60-65% and build as heavy as technique allows
WOD C
SNATCH PULL X 3
In 10-12 mins build to a 3RM Snatch Pull- stop when form deviates. Aim for 100-110%+
Then strip down to 85-90% of 3RM and perform 2-3 sets of 3, then strip down to 75-80% and perform 2-3 sets of 5
Rest as needed between sets
ACCESSORY
3 Sets:
15-20 Reverse Hypers
100′ Bottoms Up KB Carry
2-3 Crossover Iron Scap exercises
