Wednesday, 1 March, 2017
WARM UP – MOBILITY
2 rounds for quality:
15 KB Swings
10 KB Goblet Squats
5 KB Halos (each direction)
5 KB Push press + 5 Windmills (each arm)
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Hip opener / down dog sequence
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Tech/warm-up sets with empty barbell:
Front squat + Press
Hang Clean + Push Jerk
Clean + Split Jerk
WOD A
10 min to practice Clean and Jerks and warm up to, or just beyond, your personal starting weight for the workout.
50 SHADES DARKER
Complete for time:
5 Clean & Jerks (225/165)
10 Clean & Jerks (185/135)
15 Clean & Jerks (155/105)
20 Clean & Jerks (135/85)
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Any style of Clean and Jerk is allowed.
Scale weight appropriately so you can keep moving, and speed up cycle times as the bar gets lighter.
Suggested loading: 80, 70, 60, 50% of 1RM
(15 min time Cap)
WOD B
SNATCH BALANCE + 2 OVERHEAD SQUATS
Spend the remainder of class (12-15min) building up to a moderate-heavy set of:
1 Snatch balance + 2 Overhead squats
Optional Conditioning
Complete at a steady and consistent pace:
4 x 750m Row
– Rest 2 minutes between sets –
