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

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