Wednesday, April 6, 2016

• Dynamic Warm Up

Strength:

A) 5 Sets:

• Deadlift x 3

B) 4 Sets:

• Pause Push Jerk x 2 @65% @13×1

Skill:

For Rounds and Total Load Moved:

• 150m Run
• 3 Deadlift

• 10 Minutes Mobility

• Dynamic Warm UP

Strength:

A) 5 Sets:

• CLEAN GRIP ISO START + LOW HANG CLEAN @ 75% of 1 RM

Goal to increase 5-10# each week.

B) 4 Sets:

• Pause Push Jerk x 2 @65% @13×1

Skill:

For Rounds and Total Load Moved:

• 150m Run
• 3 Deadlift

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets:

• CLEAN GRIP ISO START + LOW HANG CLEAN @ 75% of 1 RM

Goal to increase 5-10# each week.

B) 4 Sets:

• Pause Push Jerk x 2 @65% @13×1

Perform After WOD

C) 3 Sets:

• Back Squat x 8 @70%

*Goal to increase 10-20# each week

Skill:

For Rounds and Total Load Moved:

• 150m Run
• 3 Deadlift

• 10 Minutes Mobility