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)