Sunday, 9 April, 2017
WARM UP – MOBILITY
Big dynamic hip and shoulder openers
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Front Squat + Press warmup
C&J warmup
WOD A
PAUSE CLEAN + PAUSE JERK + FRONT SQUAT + JERK
Pause for 3 secs at knees on Clean
Pause for 3 secs in dip on first Jerk
No pauses on Front Squat & second Jerk
In 25 mins build up to and perform 5 sets of the complex at the same weight across, approx. 70-80% of 1RM
*You may adjust % based on how it feels, but you must be able to get 5 good quality sets at the same weight
WOD B
Alt. E2MOM x 4 sets of each:
1) 5 Clean Pulls @ 70-80%+
2) 5 Push Press @ 65-75%
WOD C
3 Super Sets:
10 RDL’s @ approx. 40-50% of Deadlift 1RM (go by feel here) *don’t allow bar to touch the ground even if you’re flexible, stay on tension the whole time
15-20 GHD Hip Extensions – weighted if possible
200′ Sandbag Bear Hug Carry
-No rest between exercises, rest approx. 2-3 mins between sets
ACCESSORY
Crossover Iron Scap
