Friday 31/08/18

Friday 31/08/18

A. WARM-UP x3

-x20 single unders

-x10+x10 arm circles

-x10 yoga plex

-x10 squat + side leg raise

-x10 deep squat + side to side ankle mobility

 

EMPTY BARBELL WARM-UP

-x1 shrug from each position (high hang, hang, floor)

-x1 high pull from each position

-x1 power clean from each position

-x5 front squats

rest, then

-x3 hang squat cleans (DL first)

-x2 squat cleans (from floor/mid-shin)

 

B. E1.5M FOR 6MINS

x3 hang squat cleans @65-70%

 

C. E1.5M FOR 6MINS

x2 squat cleans @80%

 

D. EMOM FOR 4MINS

x1 squat clean @90%

 

E. WOD – FOR TIME

30 wallballs

15 power cleans

50 DUs (100 singles)

20 wallballs

15 power cleans

50 Dus

10 wallballs

5 power cleans

50 DUs

 

(RX: 60kg/40kg, Sc: 40kg/25kg, Beg: 25kg/17kg)

(time cap: 10mins)

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