WARM UP
Quick dynamic joint warm-up: Hips and Shoulders: Include some lunges, squats, and push-ups
—
3 rounds with a PVC pipe or empty barbell – depending on whether you have done a “pre-warmup”
*Do the 15 reps unbroken, rest 15-20 secs between rounds
Round 1:
5 Front Squats w / 3 secs pause
5 Shoulder Press
5 Overhead Squats
–
Round 2:
5 Hang Hang Cleans
5 Behind The Neck Push Press
5 Overhead Squats 3 secs pause
–
Round 3:
5 Full Cleans
5 Snatch Grip Push Jerks
5 1 & 1/4 Overhead Squats
—
3 rounds with a PVC pipe or empty barbell – depending on whether you have done a “pre-warmup”
*Do the 15 reps unbroken, rest 15-20 secs between rounds
Round 1:
5 Front Squats w / 3 secs pause
5 Shoulder Press
5 Overhead Squats
–
Round 2:
5 Hang Hang Cleans
5 Behind The Neck Push Press
5 Overhead Squats 3 secs pause
–
Round 3:
5 Full Cleans
5 Snatch Grip Push Jerks
5 1 & 1/4 Overhead Squats
WOD A
CLEAN
BENCH PRESS
OVERHEAD SQUAT
THE OTHER TOTAL
15 mins per movement to establish a 1RM in each, going in order
1) Clean (any style)
2) Bench Press
3) Overhead Squat
*Score is total combined weight
1) Clean (any style)
2) Bench Press
3) Overhead Squat
*Score is total combined weight
Accessory / Optional
2-3 Rounds:
30 Reverse hyper extension on GHD
8/leg x Weighted Single leg Romanian Deadlift (hold weight in opposite hand)
6-8 x ATYT cycles (light plates / dumbbells or on Crossover symmetry bands)
30 Reverse hyper extension on GHD
8/leg x Weighted Single leg Romanian Deadlift (hold weight in opposite hand)
6-8 x ATYT cycles (light plates / dumbbells or on Crossover symmetry bands)
