Sunday, 30 July, 2017
WARM UP – MOBILITY
Big dynamic joint warm-up and movement prep
Squat + Overhead mobility work
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Front squat / Clean / Jerk warm-ups and review WOD A
WOD A
6-8 min: movement primer
With an empty barbell and/or light weight complete 3 sets of:
3 position Clean x2 (2 + 2 + 2)
3-4 Tall Jerks (press bar to forehead height, then drive under to receiving position)
3-4 Press from split jerk position
—
Complete as a complex resting ~2 min between sets
WOD B
CLEAN & JERK
Every 3 min x 4 sets:
Sets 1-2: 3 Cleans + 3 Jerks @ 60% of 1RM
Sets 3-4: 2 Cleans + 2 Jerks @ 70% of 1RM
—
Every 2 min x 4 sets:
Sets 1-2: 1 Clean & Jerk @ 80%
Sets 3-4: 1 Clean & Jerk @ 85%
WOD C
BACK RACK BARBELL LUNGE X 10
5/leg alternating, front or back step permitted
Complete 3 rounds:
5 x Seated tall box jumps (1.1.1.1.1)
– Rest 15-20s –
10 x Alternating lunges (barbell back racked – 5/leg)
– Rest 2 min –
WOD D
Complete 3 rounds:
12-15 x Weighted hip extensions
5-6 x Strict pull-up + Strict toes to bar (alternate pull-up & ttb)
8-10 x Strict static dips
– rest as needed between movements –
