Friday, 8 December, 2017
WARM UP – MOBILITY
P-chain and thoracic/overhead mobility
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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
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-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-
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2) 3 Super Sets:
8-10 Single Arm Concentration Curls per side
8-10 Single Arm DB Skull Crushers per side
-Rest 90 secs-
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3) Crossover Plyo
