Friday, 26 May, 2017
WARM UP – MOBILITY
Dynamic hip / hamstring / midline warm-up
Pre-squat hip openers
—
Front squat + Clean warm-up + technique work
(Review High hang, Hang, and full cleans)
WOD A
CLEAN
Every 2 min x 10 sets:
Set 1 & 2: 3 x High hang squat squat cleans (60-70%)
Set 3 & 4: 2 x Hang squat cleans (70-80%)
Set 5 – 10: 1 Squat clean (80%+ build over the 6 sets to a heavy single)
WOD B
DEADLIFT X 3
In the remaining class time, complete 6 sets of deadlifts:
3 x 5 @ 75% of 1RM
3 x 3 @ 80% of 1RM
ACCESSORY
3 rounds: rest as needed
20-25 x Reverse hyperextensions
8-10 x Strict toes to bar (slow and controlled)
15-20/side x KB oblique crunch
Optional Conditioning
Row or A-bike:
5 rounds of:
30s hard push @85-90%
30s slow cruise @40-50%
– rest 3 min, then repeat for a second 5 minutes –
