Monday 170612

 

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:
A:
1000m Run
30 HSPU
1000m Run
30 Ring Dips
1000m Run
30 Push ups

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through A.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND

B: Front squat plus jerk
Build to a heavy set of 2 FS + 1 Split Jerk. Look for 5-6 working sets of 70-85% 1RM CJ 

C: Alternate for 4 sets
C1: Single Arm Ring Row, Max Rep 

C2: Lateral box step up, 8-10 reps per side. 

X Over symmetry recovery protocol