DATE – Sunday Aug 24th

 

Warm-up: 2 rounds of: 250-300m Row + Dynamic shoulder/leg movements

 

Mobility: Roll-out: quads, glutes, lats, upper back (thoracic opener)

Pre-squat hip prep

 

WOD A) Power Clean + Hang Clean + Clean x 8 sets

E90SECS:

1 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

E2.5MOM:

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 90%

 

PC + HC should be linked, rest 5-10 seconds and re-set before full clean

 

WOD B) EMOM x 10:

1 x Split Jerk

 

Experienced guys/girls start 100/50 lbs under your PR and add 10/5lbs each set if successful. Beginners start light as add weight as needed based on technique.

 

WOD C) 3 rounds:

C1) 6-8 x GH Raises @3,1,1,1

Rest 30s

C2) Weighted Plank 45-60s

Rest 1min

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