Wednesday, 27 December, 2017

WARM UP – MOBILITY
Big dynamic joint warm-up
Green band posterior chain floss
Green band front rack stretch

Review/Tech: power cleans

WOD A
POWER CLEAN X 3
5 min to warm-up power cleans, then;
EMOM x 10 mins: 3 ‘touch and go’ power cleans
– start at ~60-65% and build to a heavy set.

WOD B
DIANE
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Handstand Push-ups
——————————-
Kipping HSPU allowed for Rx

— OR —

DIANE RX+
Complete for time:
21 – 15 – 9 Reps of:
Deadlift (275/185)
Strict Handstand Push-ups

ACCESSORY
3 rounds:
15-20 x GHD Hip extensions (weighed if possible)
10-12 x Half kneeling single arm dumbbell shoulder press (3,1,x,1)
60s x Weighted plank hold

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