DATE – Sunday Aug 24th

 

Warm-up: 2 rounds of: 250-300m Row + Dynamic shoulder/hip prep

 

Mobility: Roll-out: quads, glutes, lats, upper back (thoracic opener)

Pre-squat hip prep

 

WOD A) EMOTM x 10 – Front Squat x 1

Sets 1-2 – 55%
Sets 3-4 – 65%
Sets 5-6 – 75%
Sets 7-8 – 80%
Sets 9-10 – 85%

 

WOD B) Every 2 min x 10 sets: Clean and Jerk x 1

– Start at 55-60% and build gradually to a heavy set or new 1 RM

 

WOD C) 3 rounds NFT:

8-10 x Barbell good mornings

6/leg x Bulgarian split squat (@3,1,1,1)

12-15 x Dumbbell reverse flys

 

– Rest 1 min between movements or as needed to keep quality high

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