warm up:
complete 15 min of: muscle clean x 5 overhead squat x 5 sots press x 5 strength: complete 5 rounds of: power clean x 5 @ 65% Clean and Jerk x heavy 2s - work upto 95% Jerk Presses x 5 front squats x 3 w 3s pause @ 80% good morning x 7 (+10s hold) Squat therapy x 5 reps @ 5s pause each Barbell cubans x 5 @ 6121 PreWOD
complete 15 min of: overhead squat x 5 back squat x 10 arching active hang x 15sec WOD complete 5 rounds of: P Snatch x 5 Burpee x 7 Toes to bar x 9 Every min on the min complete 1 pull up Post WOD active pigeon 2 x 10reps cuban rotations 2 x 12 reps @ 6221 |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
Categories |