Mobility: Clean pulling position (hips & hamstrings)
WOD: P.1. Power Clean + push Jerk progressions. Burg Warmup, power clean from positions- high hang, mid thigh, below knee. Press, push press, push jerk.
P.2. Max Effort:
5 x 3 Power Clean & Push Jerk.
start around 70% of your arm clean & jerk and build each set.
5 x 3 Power Clean & Push Jerk.
start around 70% of your arm clean & jerk and build each set.
CWOD: Mobility:
Test Middle Split
Hold Pancake Split 3 minutes
Perform Adductor/Groin MWOD for 3 minutes
Retest Middle Split
WOD: 5 rounds:
Back squat max reps @ 70%.
7 Burpee Box jumps (20,24”)
*Rest 90 sec. between rounds.
Post reps completed each round.
Test Middle Split
Hold Pancake Split
3 minutesPerform Adductor/Groin MWOD for 3 minutes
Retest Middle Split
WOD: 5 rounds:
Back squat max reps @ 70%.
7 Burpee Box jumps (20,24”)
*Rest 90 sec. between rounds.
Post reps completed each round.
