Sunday, 14 January, 2018
WARM UP – MOBILITY
3-4 min aerobic warm-up + dynamic stretch
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Front squat / Clean / BTN Jerk warm-ups + drills
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2 sets with light weights:
3 Clean pulls
3 Hang power clean (3s hold in landing position)
3 Front squats (3s hold in bottom position)
3 Cleans ((3s hold in landing position)
3 BTN split jerks
WOD A
2 X CLEAN + FRONT SQUAT
2 reps of: Squat clean + Front squat
(You may drop and reset between reps)
Every 2 min x 8 sets (65-85% of 1RM C&J building)
WOD B
BEHIND THE NECK JERK
15 mins to build to a heavy single
Then every 90s x 4 sets: 2 BTN Jerks at 80-85% of heavy single.
WOD C
3 supersets each of:
C1: 10 front rack lunges (heavy) + 10 jumping back squats (light)
– rest ~90-120s
C2: 10 double KB or DB bent over rows + 12-15 reverse flys
– rest ~90-120s
ACCESSORY
Crossover Symmetry “Iron Scap” or “Recovery”
