DATE – Sunday – STRENGTH Clean & Jerk
Warm-up/Mobility)
10 mins dynamic including banded good mornings, glute bridge, side steps, overhead press
Front rack floss w/PVC pipe
WOD A) (20 mins) 2-position Clean (floor, above knee) + 1 Jerk: 5-6 working sets @ 70-80% max. C&J
WOD B) 4 alt. sets:
1) Push Press x 5 reps – heavy
2) Weighted GHD Hip Extension x 10-15 reps
DATE – Sunday – WOD skill / gymnastics / met-con
Warm-up/Mobility)
Band pull-aparts/rows etc.
Hip opener lunge
WOD A) Alt. EMOM x 15 mins (5 sets each)
ADVANCED/INTERMEDIATE:
1) Strict Muscle Up x 1-3 reps
2) Strict Toes to Bar x 3-5 reps
3) Pistols (weighted if possible) x 3-5 reps each leg – doesn’t have to be alternating
BEGINNER/INTERMEDIATE:
1) False Grip Ring Pullup or Ring Row x 4-6 reps
2) Hanging Straight Leg Raises – strict x 3-5 reps
3) Pistols to a box/bench or Lateral Box Step-ups x 3-5 reps each leg – doesn’t have to be alternating
WOD B) Victory Square Hill Sprints x 8 Rounds
