Sunday, 24 September, 2017

WARM UP – MOBILITY
3-4 min aerobic warm-up
Big dynamic stretch out and lifting prep.

Front squat, clean, split jerk warm-up drills and technique.

WOD A
CLEAN & JERK
Every 2 min x 8 sets: Clean and Jerk
Sets 1-4: 2 reps @ 60-75%
Sets 5-6: 1 rep @ 80-85%
Sets 7-8: 1 rep @ 85-90%

WOD B
Speed box back squats
Every 90s x 8 sets: 3 speed box squats @ ~55-60% of 1RM (@3,1,x,1)

WOD C
EMOM x 12 (3 rounds)
C1) 7-10 x Strict Toes to bar or Ab-wheel rollouts
C2) 10 x Front rack alternating lunge steps
C3) 10-12 x Weighed hip extensions
– Rest 1 min –

ACCESSORY
Complete 3 rounds at a steady pace:
100ft farmers carry
100ft front rack carry
100ft Overhead carry

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