Tuesday, December 3
Warm-up
2 sets, not for time, of:
1 minute of easy jogging, biking or rowing
5-7 hip & back extensions
10 squats
1 turkish get-up, left-arm, you choose the load
1 turkish get-up, left-arm, you choose the load
-then-
2 sets, not for time, with an empty barbell, of:
3-5 deadlifts, starting from mid-shin
3-5 hang muscle cleans, starting from just above the knees
3-5 front squats
3-5 squat cleans, starting from mid-shin
3-5 push jerks or split jerks
Strength/Skill
Clean and Jerk
3-3-3-3-3
WOD
12 L/12 R Dumbbell Single Leg Deadlifts
12 L/12 R Single Arm Dumbbell Bent Over Rows
24 Goblet Lunges
Dumbbell Shoulder Press 4x12, using same weight per set
Dumbbell Hang Power Clean 1x50, using same weight for the set
Plank Hold, 2 mins
Athlete Instructions
Goals
Unbroken sets, resting as needed between sets
Dumbbell Hang Power Cleans completed in 3 sets or less
Plank Hold completed in 2 sets or less
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Glute Stretch
Hold 1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.