Tuesday 25/09/18

Tuesday 25/09/18

A. WARM-UP x3

-x20 single unders

-x10 PVC shoulders

-x5+x5 PVC full moon

-x10+x10 leg swings

-x10 floor hip openers + PVC OH press

 

PVC WARM-UP x1

-jump+land in split position (2 each leg – decide which front leg)

-x5 press behind the neck in split position

-x5 dip + split position (no arm movement)

-x5 split jerks

*front leg back then back leg in when standing

 

BARBELL WARM-UP x1

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

-x1 high pull from each position (same)

-x1 power clean from each position

-x2 front squats

-x4 split jerks

 

take 3-4mins to build to 65-70% of split jerk

 

B. EMOM FOR 6MINS

x2 split jerks @65-70%

 

C. E1.5M FOR 9MINS

x1 clean + jerk (BOTC)

 

D. WOD – AMRAP 10MINS

5 cleans

60 DUs (120 singles)

5 shoulder2OH

 

(RX: 70kg/50kg , Sc: 50kg/35kg , Beg: 25kg/17kg)

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