| a) WARM UP:
From whiteboard to the end of the gym::
3 Rounds
- Side shuffle there, do 10 squats
- Side shuffle back, do 10 banded good mornings
- Jog there, Jog backwards back
- Hold a 20 sec handstand
Then, grab a bar and perform 10 hang cleans, followed by 10 strict presses, followed by 5 split jerks. |
| b) STRENGTH:
E2MOM 3-Position Clean + Split Jerk = 1 Hi Hang Power Clean + 1 Hang Power Clean + 1 Power Clean (from the floor) + Finish with a single Split Jerk
- Set #1 – 2 Complexes @ 50% of 1RM CJ
- Set #2 – 1 Complex @ 55%
- Set #3 – 1 Complex @ 60%
- Set #4 – 1 Complex @ 65%
- Set #5 – 1 Complex @ 70%
- Take (3) additional sets to build to a heavy, stay across at 70%, or any combination in between.
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| c) WOD:
4 Rounds of “Tabata” at each station.
- Station 1 – Box Jump Overs (24/20)
- Station 2 – Deadlifts (155/105)
- Station 3 – Box Jump Overs (24/20)
- Station 4 – Deadlifts (155/105)
A single “Tabata” round consists of :20s on, :10s off.
Repeat this timing scheme for a total of 4 times. First the box jump overs, and then move directly into the deadlifts for another 4 rounds, then back to the BJO, then to the DL. This is 8 mins total work.
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| d) ACCESSORY WORK:
3 Sets:
- 4 lengths of gym – single arm farmer carry. Do 10 KB Suitcase Deadlifts, after each farmer carry, switch
- :30 sec hanging L sit – legs outstretched or knees up
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e) POST-WOD RECOVERY:
- Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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