WOD NOTES
Working on developing speed with the barbell today.
And finishing things off with some gymnastics mobility work
Fitness
Dynamic prep
Prayer stretch x 45 seconds
Wrist stretch x 45 seconds
Russian baby maker x 6
5-8 minutes
Working clean technique with the group
In 20 minutes
Work up to heavy 3 front squat
2-3 sets
Jefferson curls x 3
Couch stretch x 60 sec
Performance
Dynamic prep
Prayer stretch x 45 seconds
Wrist stretch x 45 seconds
Russian baby maker x 6
5-8 minutes
Working clean technique with the group
For load:
1 Clean + 4 Front Squats (5 reps)
1 Clean + 3 Front Squats (4 reps)
1 Clean + 2 Front Squats (3 reps)
1 Clean + 1 Front Squat (2 reps)
1 Clean
Rest as needed between sets
2-3 sets
Jefferson curls x 3
Couch stretch x 60 sec
Sport
No Feet Snatches
Work up to 1 RM
Then…5 sets of singles at 90% of today’s #
Jerks
Build up to 2 RM Jerk
Then 6 sets @ 80% of today’s double
Front Squats
2 sets x 8 @50%
2 sets x 8 @60%
