Friday, 24 November, 2017
WARM UP – MOBILITY
Big dynamic stretch
—
Power C&J warmup with BB
WOD A
POWER CLEAN & PUSH JERK
POWER CLEAN & PUSH JERK X 3
A1) 10 mins to build to a heavy-ish Power Clean & Push Jerk – aim to get to 85-90% of 1RM
—REST 3 MINS—
A2) Every 45 secs x 10 sets (7.5 mins)
3 Power Clean & Push Jerks @ 60-70% (as T&G or 3 quick singles – weight should be smooth and fast, don’t go too heavy)
WOD B
ANOTHER ONE BITES THE DUST
15 min AMRAP:
10 Ring Dips
15 Pullups
20 Box Jumps 24/20″
—
-Scale reps to 5-10-15 as needed to keep yourself moving
ACCESSORY
1) 3-5 Super Sets:
10-12 Double DB Bicep Curls
10-12 Double DB Tricep Skull Crushers
-Rest 90 secs-
—
2) Crossover Plyo
