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

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