Sunday

 

Warmup)

 

Quick hip circles / shoulder circles

 

Alt. tabata – 4 rounds of each:

Passive bar hang

Ball slams

 

Mobility)

Front rack stretch

Pre-squat hip openers

 

WOD A) 1 Clean & Jerk E2MOM x 12 sets:

 

Sets 1-3: 70/70/75%

Sets 4-6: 75/80/85%

Sets 7-9: 80/85/90%

Sets 10-12: 85/90/95%

*Go by feel when you get to the heavier sets, ideally no misses today

 

WOD B)

 

B1) In 10 mins establish a 1RM clean-pull; 3-4 heavy pulls past 1RM

*Stop when you feel your pulling mechanics dramatically change, it should feel heavy though!

 

B2) Perform 3 reps @ 85-90% of B1 at the 12, 14, 16 min mark

 

WOD C) E90SECS x 3 Rounds of each:

 

12 behind the neck press

12 supinated bent over rows

 

Bonus/Optional midline) 3 rounds:

 

10-20 GHD situps

-Rest 10-20 secs-

200’ front rack double KB carry

-Rest 1:30-2 mins-

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