Monday, 6 November, 2017
WARM UP – MOBILITY
8-10 min: Big dynamic warm-up and joint stretch out
—
4-5 min: Barbell warm-up / tech: Power Clean + Push Jerk
WOD A
CLEAN & JERK X 5
4-5 mins to warm-up, then;
Every 2 min x 6 sets:
5 ‘touch and go’ Power clean + push jerk
Start at a safe / moderate weight and build as needed to a heavy but smooth/unbroken set.
WOD B
SLEDS N’ STUFF
Complete 3 rounds for total reps: (18 mins)
1 min: Sled push (90/45lb) Every 10′ = 1 rep
30s rest
1 min: Double Kettlebell Clean + push press (2 x 16/12kg)
30s rest
1 min: Burpee pull-ups
30s rest
1 min: Ball Slams (40/30lb)
30s rest
—
Scale weights as needed
Scale double KB’s to Dumbbell Hang clean + push press
Scale burpee pull-up to burpee jumping-pull-ups
Start on any station and rotate in order
ACCESSORY
3 rounds:
8-10/side Alternating bicep curls
8-10/side Alternating “top down” shoulder press
25-30 Red band pull-aparts
