WARM UP
5-7 mins
Hip circles, long lunge stretch
Thoracic roations, down dog stretch
Hip circles, long lunge stretch
Thoracic roations, down dog stretch
2 Rounds
30s passive hang
15 light DB split press
15 DB bent over row
WOD A
E90SECS x 8 sets
Split Jerk
Sets 1-2: 3 reps @ 65-70%
Sets 3-4: 2 reps @ 75-80%
Sets 5-8: 1 rep @ 85-95%
Sets 3-4: 2 reps @ 75-80%
Sets 5-8: 1 rep @ 85-95%
WOD B
KB – Lunge – Rope
3 Rounds for time
24 Single arm KB clean to overhead 12L/12R, divide any way 24/16kg
24 Goblet walking lunges 24/16kg
3 Rope Climbs
WOD C
3 Rounds Accessory
20 Band face-pulls
20 Band tricep press-downs
-Rest 30 secs between exercises-
20 Band face-pulls
20 Band tricep press-downs
-Rest 30 secs between exercises-
