WOD NOTES:
Speed development day.
With a complex, immediately after you drop the barbell move directly to the sled and push fast. Then rest for 3 minutes.
Fitness
Dynamic prep
Prayer stretch x 30 sec
Indian club circles x 12’s
PVC wrist stretch x 30 sec
15 minutes Power clean technique
Then 5 sets of complex
10 Heavy KB Swings
+
1 sled push AFAP
Rest 3 minutes
Performance
Dynamic prep
Prayer stretch x 30 sec
Indian club circles x 12’s
PVC wrist stretch x 30 sec
15 minutes work to heavy Power clean
Then 5 sets of complex
2 power cleans @75%-85%
+
1 sled push AFAP
Rest 3 minutes
Sport
3 sets
Prayer stretch x 30 sec
Indian club circles x 12’s
PVC wrist stretch x 30 sec
10 minutes
Aerobic work of your choice @60-70% effort
Finish
With rolling key area for Saturday’s thrusters
Rear delts, triceps, hips and ankles
