Sunday, 12 March, 2017
WARM UP – MOBILITY
4-5 min aerobic warm-up
Dynamic joint warm-up and stretch/movement prep
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Tech: power clean + split jerk w/ empty barbells
WOD A
POWER CLEAN
Every 2 min x 10 sets:
Sets 1-3: 3 touch and go reps (60-70%)
Sets 4-6: 2 touch and go reps (70-80%)
Sets 7-10: 1 rep (Build to a heavy single)
WOD B
SPLIT JERK
15 min to build to a heavy single Split jerk
WOD C
CLEAN PULL X 3
Every 2:30 min x 5 sets:
3 Clean pulls (~90% of max clean)
-Rest 10-15s
5 Seated tall box jumps
