Warm up
Shoulder activation
Band pull apart
Shoulder external
rotation
Ring shoulder shrugs
Ring rows
Clean warm up
5x
Scarecrow rack
delivery + muscle clean + tall clean + clean
Jerk footwork
Jump and land in
split (hands at side/ hands at rack/ use arms/ with barbell)
C&J
WOD
Heavy barbell complex (consecutive doubles)
20 minute AMRAP
2 deadlift
2 full clean
2 front squat
2 jerk
(W/125 m/185)
No comments:
Post a Comment