Sunday Oly/Strength/WOD
Warmup)
Dynamic: high kness, butt kicks, inch worms, lateral lunges, duck walk etc.
With a light KB 10-15 reps: swings, goblet squats, presses, RDL’s
Mobility)
Front Rack
Hip Openers
WOD A) (25 mins) E2MOM x 7 sets perform 1 complex of:
1 Hang Power Clean
1 Hang Clean
1 Clean
1 Jerk
*Progressively add weight each set, keeping technique perfect
WOD B) 4-5 Rounds of (4-5 based on how you feel):
1) 10 Push Jerks – heavy but smooth/unbroken
2) 6-8 Pendlay Rows @41X1 tempo – as heavy as tempo will allow
*Rest 60-90 secs between exercises
