June 6, 2016

 

a) WARM UP:

400m light jog as a class

2 Rounds not for time:

  • 5 yoga push ups
  • 5 KB swings
  • 5 Goblet Squats
  • 5 Cossack squats per leg

Then Scap activation.

b) STRENGTH:

Clean complex:

E2.5MOM for 15 mins

  • 1 full clean + 1 power clean + 2 split jerks @ 50%, 60%, 70%, 70%, 80%, 80%

c) WOD: “Hot Death”

1000m Run (2 Laps + to corner and back)

then,

3 Rounds for time:

  • 10 Clean and Jerks, 135/95
  • 10 C2B (scale: 10 pullups)
  • 10 Burpees

then, 1000m Row

 

d) ACCESSORY WORK:

  • 5 min EMOM Pull ups. Choose a number that you can do unbroken in 30 sec or less.

e) RECOMMENDED MOBILITY:

  • pec smash and door stretch
  • calves roll and stretch

 

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