Friday, 8 December, 2017

WARM UP – MOBILITY

P-chain and thoracic/overhead mobility

PC&PJ warmup with empty bar

WOD A

Power Clean & Push Jerk x 6
E2.5MOM x 5 sets:
12/9 Cal Row (approx. 30 secs)
9/6 Ring Dips (1-2 sets each round)
6 Power Clean & Push Jerks approx. 60-70% of 1RM (T&G or quick singles)

WOD B

Will & Grace
15 min partner AMRAP:
30 Alt. DB Snatches 50/35lb
30 HR Pushups
30 Toes To Bar

-Split work evenly, one person working at a time

ACCESSORY

1) 3 Super Sets:
8-10 DB French Press
8-10 Double DB Seated Bicep Curls
-Rest 90 secs-

2) 3 Super Sets:
8-10 Single Arm Concentration Curls per side
8-10 Single Arm DB Skull Crushers per side
-Rest 90 secs-

3) Crossover Plyo

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