Friday 160429

 

Dynamic Warm-Up – Mobility
Prepare for..

A.
Strength: Power Cleans
Build up to a 6 rep max
Then
1 set; -10% for 6.
Rest 3 min
1 set; -20% for 6.

B.
WOD: 12 Minute AMRAP of:
5 x Wall Squat
5 x Single Leg KB Dead lift
5 x Goblet Squat
10 m KB lunge over head left arm.
10 m KB lunge over head right arm.

COOL DOWN/RECOVERY:

Accessory Work
Superset:
12 Single Arm Bent Over Rows ea arm
4x :30-:45 Plank Holds

*Scale weight of movement as needed for smooth progression on A and B.  Ask your coach for help.

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.
Take 10 minutes to work a Olympic lift skill n drill BB weakness daily in the am or pm.

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