June 20, 2016

 

a) WARM UP:

  • 10 dowel pull thrus
  • 10 overhead squats
  • over head carry single arm w/ heavy kb/db – 2 lengths of gym per arm
  • 10 leg swings – front/back & side to side
  • row – 5 hard pulls, 5 slow pulls, continue… until 500m

 

b) STRENGTH:

Clean & Jerk complex:

E2.5MOM for 15 mins

  • 1 full clean + 1 power clean + 2 split jerks (@50%, 60%, 70%, 70%, 80%, 80% of your clean and jerk)

c) WOD:

3 Rounds for time:

  • 30 Burpees
  • 30 Thrusters (75/55)

d) ACCESSORY WORK:

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

e) RECOMMENDED MOBILITY:

  • banded front rack distraction on rig
  • delts/shoulders – smash with lax ball

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