Sept 19, 2016

a) WARM UP:

(set up bench before row so you can go straight into the work)

  • 300m row

Then, work at a controlled, deliberate pace for 3 rounds:

b) STRENGTH:

EMOM for 16 min:

  • 1 – 4-6 strict pull ups (preferred scale is controlled negative)
  • 2 – 4-6 bear hug sandbag squats
  • 3 – 8-10 Bench Press
  • 4 – 10 side plank hip lifts per side, hold for a breath

 

 c) WOD:

Open WOD 13.4 – 7 min AMRAP:

  • 3 Clean and Jerk (135/95)
  • 3 T2B
  • 6 Clean and Jerk
  • 6 T2B
  • 9 Clean and Jerk
  • 9 T2B
  • 12….
  • ….
d) ACCESSORY WORK:

  • Spend 10 min on a DU or Pull Ups.  Treat it either like technique work or capacity work.

 

e) RECOMMENDED MOBILITY:

 

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