a) WARM UP:
Between the posts
- inch worm
- knee pulls
- quad stretch
- hamstring stretch
Then:
- 30 sec thoracic roll
- 10 tactical frogs
- 10 pushups
- 10 beat swings
6 min time cap
Then,
Coach led warm up for clean/jerk complex
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b) SKILL/STRENGTH:
Power Clean Complex – E2MOM for 10 min
- 1 Power Clean + 3 Front Squat + 1 Split Jerk (increase weights from 2 weeks ago)
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c) WOD:
“Open Test” – 20 min AMRAP:
- 50 Wallballs (20/14)
- 50 Double-Unders
- 40 Box Jumps (24″/20″)
- 40 Toes-to-Bar
- 30 Chest-to-Bar Pull-Ups
- 30 Bar Facing Burpees
- 20 Cleans (145/100)
- 20 Jerks (145/100)
- 10 Snatches (145/100)
- 10 Muscle-Ups
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d) ACCESSORY WORK:
3 rounds:
- 10 Back extensions on GHD – hold 2s at parallel to ground
- 10 single arm upright rows per arm – use db
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e) RECOMMENDED MOBILITY:
- roll out pecs, delts and lats
- stretch and smash – calves/achilles
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