WARM UP:
10 Y’s, T’s, W’s
10 Reverse Flys
10 Face Pulls
Then:
3 Rounds
10 Pass Throughs
10 Good Morning’s
10 Clean Extensions
10 Clean Pulls
10 Front Squats
10 Jerks
Then:
Shoulder & Hip Mobility
SKILL:
3 x Max Effort L Sit
Pair With:
3 x 2o Weighted Sit Ups w/ DB across chest
LIFT:
1 Clean + 1 Clean from below the knee + 1 Jerk
3 @ 60%
2 x 3 @ 65%
*Focus on positioning! Knee’s out on first pull in all movements!!
WOD:
“GRIP IT”
AMRAP 12
8 C2B Pull Ups
8 KBS (70/53) (53/44) (44/35) (35/26)
POST WOD:
Roll & Stretch
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