Thursday, 16 November, 2017

WARM UP – MOBILITY
Quick dynamic joint warm-up: Shoulder, Thoracic, hip circles etc.
10/side – Single leg good morning w/ 10s hold on last rep
10/side – Diagonal stretch w/ 10s hold on last rep

Warm-up / tech: front squat, 3 position clean, split jerk

WOD A
3 POSITION CLEAN + 1 JERK
1 Clean from the high hang, 1 from the hang, 1 from the floor, then one Split Jerk.
Every 2 mins x 8 sets: 3 position clean + 1 jerk
Start at a light/moderate weight (55-60% of 1RM) and build over small jumps as needed to a heavy set.

WOD B
HALTING CLEAN DEADLIFT (THIGH) + 2 CLEAN PULLS
Perform 1 halting clean deadlift with a 2-3s pause at mid shin, knees, then stop in the power position at mid thigh. Return to the floor and complete 2 x Clean pulls
Every 4 mins x 4 rounds: (16 mins)
1 halting clean deadlift + 2 Clean pulls (85-95% of 1RM Clean)
– Rest 10-15s –
5 x Tall seated box jumps (At or near parallel for seated position – scale to regular tall box jumps)
– Rest 10-15s –
10-12 x 3-4″ Deficit step back lunge steps (Double KB front rack or single KB help in goblet position, Start standing on 1-2 plates or mats, step back touching knee to ground then back up together. Scale to regular reverse lunge steps)
– Rest remainder of 4 min set

Optional Conditioning
3 rounds for time:
1km Bike
50 Air squats

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