WARM UP – MOBILITY
Dynamic hip and shoulder warm-up
Blue band: hip / glute activations
Shoulder dislocates & diagonal pull-aparts
—
Bench / box elevated lunge + pigeon pose
Bench / box shoulder opener
Blue band: hip / glute activations
Shoulder dislocates & diagonal pull-aparts
—
Bench / box elevated lunge + pigeon pose
Bench / box shoulder opener
WOD A
CLEAN + JERK X 2
5 min to warm-up then;
Every 90s x 8 sets:
Sets 1-4: Build from ~60-75% of 1RM
Sets 5-8: All sets at 80-85%
– Goal is speed and precision on the 2 x Jerks and no misses.
Every 90s x 8 sets:
Sets 1-4: Build from ~60-75% of 1RM
Sets 5-8: All sets at 80-85%
– Goal is speed and precision on the 2 x Jerks and no misses.
WOD B
2/4 FRONT SQUAT/BACK SQUAT
Choose option 1 or 2:
1) 5 sets: 2 Front Squats, followed immediately by 4 Back Squats @ 94% of Tuesday’s weight. If you didn’t do Tuesday’s squats: 5 sets of: 2/4 @ 100% of 1RM Front Squat.
2) If your legs are not recovered from Tuesday do: 4-5 sets of 5 Front Squats reps @ 65-70% of 1RM
Rest approx. 3 mins between sets
ACCESSORY
3 rounds:
30-40 x Banded good mornings
15-20 x Ring knee tucks (plank off hands with feet in low rings, then pull knees to chest and extend)
20/side x Side bends / standing oblique crunch (Heavy KB)
30-40 x Banded good mornings
15-20 x Ring knee tucks (plank off hands with feet in low rings, then pull knees to chest and extend)
20/side x Side bends / standing oblique crunch (Heavy KB)
