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)