Sunday, 26 March, 2017
WARM UP – MOBILITY
5 min aerobic warm-up (Row / Bike / Skip)
Dynamic joint warm-up and stretch out
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Review/Tech: Clean and Jerk w/ empty barbell or dowel
WOD A
CLEAN & JERK
Every 2 min x 10 sets:
Sets 1-3: 3 touch and go Cleans + 3 Jerks (60-70%)
Sets 4-6: 2 touch and go Cleans + 2 Jerks (70-80%)
Sets 7-10: 1 Clean + Jerk (Build to a heavy single)
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Cleans may be power or squat today depending on how your legs are feeling after 17.5.
WOD B
DEADLIFT X 10
Every 5 min x 5 sets:
10 x Deadlifts (start at ~55-60% of 1RM and build as needed to a heavy sets)
100ft Sled push (heavy but unbroken walk)
10 x Dumbbell or KB Push Press (heavy but unbroken)
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Complete the 3 movements back to back w/ little to no rest between each. Rest remainder of 5 min before starting next set.
ACCESSORY
Complete 3-4 rounds:
10 Hollow rocks
10 Single leg V-ups
10 Tuck-ups
10s Hollow hold
– Rest 90s –
