Tuesday, August 13
WOD
Warm-up:
10 Leg swing
10 PVC passthrough
6 Spiderman lunge w/ reach
8 Strict press
10 Floor slide
8 Front squat
6 Push press
4 Deep squat complex
16 Speed skater
3 Power clean
3 Squat clean
8 T-spine opener w/ PVC (hold :5 each rep)
Warm-up clean to 50% w/ pause at lift off (1″ off ground)
Warm-up jerk w/ tall jerk to 40-50%
WOD:
1-1-1-1-1-1-1 Clean (from floor)
1-1-1-1-1-1-1 Jerk (from rack)
*Build on each across all 7 sets alternating between clean and jerk.
**20 minutes.
Mobility: (To be performed after class or at home)
1:00 Lat roll foam roller
1:00 Scap mash w/ lax ball
