OLY Lifting 6:15m tonight.

Dynamic Warm-Up – Mobility Prepare  for..

1 minute test knees to 90 ( Log score & test from last time done)

2rds of  1st Rd 45/33 33/15 15/PVC 2nd rd add bumper plate
2 x DL
2 x Hang clean ( Speed pulling under- Pause hold in the hole)
2 x Push Jerk
2 x Back squat

A.Strength – Skill: 5min EMOM  Compare to 180226
Hang Clean and Jerk 1-1-1-1-1
Climb in small lbs with good mechanics AHAFA. (No big jumps dont get greedy

B.WOD : E3MON”  Compare to 180226
6 Sets of:
30x Double Unders/ 30 Singles
5x C2Bar/ Pull ups/ Ring rows
4x Hang Cluster , 50-65% of today’s 1RM

* Use 50- 65% of your heaviest 1 rep from today for 5 reps


Team Cool down Cash Out: (6-8 minutes)
Tuck balance 4 x 20/20 tuck knees to chest, arms out point toes and hands
1 rounds of:
30 sec Hollow Hold
30 sec Static stretch

30 sec Arch Hold
30 sec Static stretch

30 sec Tuck ups
30 sec Static stretch

30 sec  Russian twists
30 sec Static stretch

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