Friday, 12 January, 2018
WARM UP – MOBILITY
Hip + Thoracic rotations
Blue band glute activations + squat drills
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Front squat + Hang squat clean warm-up drills
WOD A
HANG CLEAN X 3
Every 90s x 10 sets: 3 x Hang squat cleans
Start at a light weight (~50-55% of 1RM) and build slowly over the 10 sets.
WOD B
10 MIN DUMBBELL AMRAP
Complete AMRAP in 10 mins:
3 – 6 – 9 – 12 – 15… etc. reps of:
Dumbbell power cleans
Dumbbell squats
Dumbbell facing burpees
Rx: 50/35
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Power clean: one end of the dumbbell must touch the floor, finish in the front rack position with one end of the dumbbells over the midline of the shoulder.
Squats: Held in clean finish position (front rack, one end of the dumbbells over the shoulder, must hold handles)
Burpees: facing dumbbells, 2 foot jump over the 2 dumbbells
Score last round # + reps
ACCESSORY
3 rounds:
12-15 x GHD hip extensions (weighted if possible)
15-20 x GHD sit-ups
2-3 Crossover Symmetry “Plyo” movements each round
