W WOD – WEDNESDAY 14.11.18 – HEAVY DAY – CLEAN & JERK
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups
Then:
2 Rounds:
30s Samson Stretch each side
30s Alternating Samson Stretches
30s Squats Strech
SKILLS & SPECIFIC WARM UP
Clean Warm Up
CONDITIONING
Every 90 seconds Build Your Heavy Single of:
Clean & Jerk
5-3-3-2-1-1-1