| a) WARM UP:
3 Rounds:
- 10 empty bar front squats
- 10 empty bar glute bridges
- :20 sec front plank
- :20 sec side plank – left
- :20 sec side plank – right
Then start warming up for some squats, jerks and cleans.
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| b) STRENGTH/SKILL:
E2MOM for 7 sets:
- Squat clean and split jerk complex — squat clean from floor, squat clean from hang (above knee), squat clean from hi hang (hips), split jerk.
Complete the entire (4) rep complex unbroken.
- Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk
- Set #2 – 1 Complex @ 55%
- Set #3 – 1 Complex @ 60%
- Set #4 – 1 Complex @ 65%
- Set #5 – 1 Complex @ 70%
- Set #6 – 1 Complex @ 70%
- Set #7 – 1 Complex @ 70%
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| c) WOD:
5 Rounds:
- 5 Front Squats (165/110 – taken from the ground)
- 15 Plate Hops**
- 15/10 Calorie Row (200m run ONLY if there are more than 7 athletes in class)
Rest 2:00
** Plate Hops – Stand with a 45# plate flat on the ground between your feet. Standing at 9 o’clock and 3 o’clock to the plate, and this is where the repetition begins. Jump your feet inwards so that both feet touch the top of plate, and jump them immediately back to 9/3 o’clock. That concludes one repetition. Extension is not needed, and these are done for speed. Think the speed you would see in a ladder drill in track and field.
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| d) ACCESSORY WORK:
Ring muscle up work:
- Level 1 – you are proficient at them (= more than 3 UB): do a emom of 3 for 5 mins
- Level 2 – you can only do 1: 5 rounds of 5 ring swings, 5 banded ring transitions and 5 dips
- Level 3: you have yet to do one: 5 rounds of 5 ring dips, 5 false grip pull ups
(ask your coach for assistance)
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e) POST-WOD RECOVERY:
- Pigeon pose – 2 mins per side
- Smash calves/achilles
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