WARM UP
Bergener
DownHill Skier Hold
Deep Squat hold (get as low as possible, hold on to something if needed)
HSPU
Ring Dips
Down Dog
Pull Ups
Pass Through
Once finished start BUY IN and WOD Movement Specific
SKILL
FS+JERK
BUY IN
2 FS+ 2 Split JERK
EOMOTM for 10 min (5 sets)
1 rep of the complex @ 80% 1RM of JERK every other minute
(FS+FS+Jerk+Jerk without putting the bar down)
WOD
10 RFT
1 Power Clean 185/135
2 HSPU
3 Burpee Box Jumps 24/20
CASH OUT
High Hang Snatch + OHS
4-5 sets of 2 reps
*work on form before loading
MOBILITY
Hamstrings
No comments:
Post a Comment