Sunday, 12 November, 2017

WARM UP – MOBILITY
4-5 min aerobic warm-up
Big dynamic joint stretch and movement prep

Warm-up / tech: front squat, clean, split jerk

WOD A
Every 3 min x 3 sets:
5 Hang power cleans + 5 front squats + 5 press from split receiving position
– keep these light and work on perfect positioning

WOD B
2 CLEANS, 2 FRONT SQUATS, 2 JERKS
Every 3 min x 5 sets (15 mins)
2 Cleans + 2 Front squats + 2 Split jerks
(Working sets all @ 65-75% of 1RM)
– followed by:
CLEAN & JERK
Every 2 min x 4 sets (8 mins):
1 Clean and Jerk @ 80-85% of 1RM across

WOD C
Complete 3 rounds: Rest 60-90s between movements
C1: 12 x front rack barbell step-ups (6/leg)
C2: 3-5 x Strict supinated pull-ups (5,1,x,5) (short rest between reps as needed, jumping pull-up to hold /negative.)
C3: 8-10/arm x Seated single arm dumbbell press (3,1,X,1)

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