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FRIDAY 160923

Warm-up:

Individual…

Row 2 Minutes

Crossover Symmetry

8 Burpee Pullups

Group…

Barbell Warm-up

 

Fitness:

Four sets of:

Romanian Deadlift x 6-8 reps @ 3 sec descend
Rest 45 seconds

Single Arm Dumbbell Press x 8-10 reps each arm
Rest 45 seconds

Hollow Body Hold x 45-60 seconds
Rest 45 seconds
WoD:

Complete as many reps as possible in 5 minutes of:

Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

 

Performance:

Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk

Use the ten sets to build to today’s 1-RM Clean & Jerk.
WoD:

“Grace”
30 Clean & Jerks (135/95 lbs)

This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.

 

Mobility:

Mash Quads with Barbell/KB

Partner PVC Forearm mash

Roll out

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