DATE – Sunday November 2nd  

 

Warm-up: Junkyard dog

Dynamic hip/squat prep

Dowel dislocates + shoulder prep

 

Mobility: Double lacrosse ball traps + thoracic spine + shoulders

 

WOD A) Every 90s for 15 mins (10 sets):

1 x Hang Snatch + 1 Snatch

 

– Start at 60% of 1RM and build slowly by feel.

 

WOD B) Every 90s for 15 mins (10 sets)

1 x Front Squat + 1 Split jerk

 

Sets:

1-2 x 50-55%

3-4 x 60-65%

5-6 x 70-75%

7-8 x 75-80%

9-10 x 80-85%

 

– Base working percentages off of whichever lift is lower for you (Front squat or Split Jerk)

– Practice coming out of your ideal front squat position and re-setting the hands and feet in preparation for the Jerk.

 

WOD C) 3 rounds NFT:

12-15 x Dumbbell pull-overs

20 x Windshield wipers (135/95 if possible – 10/side)

8-10 Bent over rows (@ 2,1,1,1)

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