Thursday, 21 September, 2017

WARM UP – MOBILITY
Dynamic joint warm-up
Green band hip openers (anterior/high lunge + Posterior/Low lunge)
Green band front rack stretch

Barbell warm-up:
5-7 reps each:
Stiff legged deadlifts
Hang Muscle Clean
Front Squat
Clean pull
Hang Power Clean
Squat Clean (mid shin)

WOD A
CLEAN X 3
5 mins to warm-up and get some weight on the bar, then;
Every 2 min x 6 sets: 3 Squat cleans (1.1.1. rest 5-10s between 3 singles)

Start at a relatively light-moderate weight (60-65%) and build to a heavy, but quality set of 3 (80-85%)

WOD B
DEADLIFT X 5
15-17 mins (remainder of the class) to build to a heavy but not absolute max set of 5 ‘touch and go’ deadlifts.
Limit yourself to 3-4 “heavy” sets.
Rest at least 2-2:30 mins between heavy deadlift attempts.

Optional Conditioning
Complete at a steady 75-85% effort:
50-40-30-20-10
Assault bike Cals (Aim for consistent RPM’s)
Air Squats (Smooth and steady with perfect mechanics)

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