Thursday, 5 October, 2017

WARM UP – MOBILITY
Quick dynamic warm-up + hip opener stretch, then;
2 rounds with a light KB:
12-14 x Kettlebell swings
8-10 x goblet squats
8-10 x bench dips / dip extensions stretch

Clean warm-up with empty barbell

WOD A
CLEAN
Every 90s x 9 sets: Squat Cleans
Sets 1-3: 3 T&G Cleans @ 60, 65, 70%
Sets 4-6: 2 T&G Cleans @ 75, 80, 80-85%
Sets 7-9: 1 Clean @ 85-95% (heavy single but not 1RM, avoid going to failure)

WOD B
ELIZABETH GONE BAD
Complete for time:
12-9-6-3 Reps of:
Power Clean (185/125)
Weighted Strict Ring Dip (20/10lb)

Scale PC to 70-75% of 1RM as needed.
Wt Ring dip can be a chain (20/10lb) or Dumbbell held between legs. (no kipping!)
Scale to strict ring dip / bar dip / banded dip.

ACCESSORY
3 rounds: rest as needed
8-10 x GH Raise
12/arm x Single arm bent over rows (heavy KB or DB)
12-15 x Dumbbell pull-overs (heavy DB’s)

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