Sunday, 29 October, 2017

WARM UP – MOBILITY

Big Dynamic Stretch

C&J warmup with empty bar

WOD A

Alt. E90SECS x 3 sets of each:
1) 5 Muscle Cleans + 5 Push Press (complete all cleans first, build as needed)
2) 5 Tall Box Jumps

WOD B

Clean & Jerk
EMOM x 8:
1 Clean & Jerk (any style) @ approx. 75-80% of 1RM

WOD C

Back Squat x 10
E3MOM x 3 sets:
10 Back Squats – heavy but smooth, approx. 60%

WOD D

Segmented Snatch Grip Deadlift x 3
2 sec pause in all 3 positions:
1″ from floor, below knees, above knees
Build up to approx. 80-85% of your 1RM Snatch and perform 3 sets there, rest as needed between sets

ACCESSORY

Crossover Iron Scap

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