December 05, 2018
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WARM-UP
10 Min:
200 meter Run
12 HR Push-Ups
Walking Lunges
12 Squats
12 PVC Pass Throughs
12 PVC Good Mornings
12 PVC OHS
Baby Elephants
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY WORK
Pigeon Pose – 1 Min ea Side
Front Rack Stretch – 1 Min
OLYMPIC WORK
Clean & Jerk
2set x 1+1rep @70%
2set x 1+1rep @75%
1set x 1+1rep @80%
2set x 1+1rep @85%
WOD
181202C
15 Min AMRAP of:
7 Pwr Clean, #135/95
7 BOTB
200 Meter Run
OLY WK3 DAY4
WORKOUT
Snatch – 70%x2, 75%x2, 80%x1, 85%x1, HS
Clean & Jerk – 70%x2(1+1), 75%x2(1+1), 80%x1+1, 85%x1+1, HS
Front Squat – 70%x3, 75%x2, 80%x1, 85%x1, HS
