Thursday
Warm Up:
3 rounds
Run 10m Forwards
Run 10m Backwards
10 kB swings
5 Min MOB
Skill: Cleans
2x5 Front Squat
2x5 Push Press behind neck
3x3 Shoulder Shrug and drop
3x3 Jump from floor
3x3 High pull and clean
3x3 Hang Power Clean (add weight)
WOD: Use one bar only
"DT"
12 Deadlifts 155/105lb
9 Hang Power Clean 155/105lb
6 Push Jerk 155/105lb
Warm Up:
3 rounds
Run 10m Forwards
Run 10m Backwards
10 kB swings
5 Min MOB
Skill: Cleans
2x5 Front Squat
2x5 Push Press behind neck
3x3 Shoulder Shrug and drop
3x3 Jump from floor
3x3 High pull and clean
3x3 Hang Power Clean (add weight)
WOD: Use one bar only
"DT"
12 Deadlifts 155/105lb
9 Hang Power Clean 155/105lb
6 Push Jerk 155/105lb