| 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
|
