Tuesday, November 3

Warm-up

Practice double or triple unders for 5 minutes (do 3 burpees EMOM)

10 back extension

10 hip extensions

10 GHD sit-ups

10 Reverse hypers

10 clapping push-ups

Practice wall – overs for 5 minutes

 

Lift:

Clean Grip Deadlift with hook grip

3-3-3 70%-80%-90%

 

WOD

For time:

Run 800 meters (cash-in)

20 Burpee Wall overs

 

Olympic Lifting

Warm-up:

Burgener Warm-up

Tall Clean 3×3

 

3 Position power clean (Mid-thigh-Above the knee-From the floor)

50%x3

60%x2

70%x2

3×2 at 75%

 

Clean Pulls: (use lifting straps if you got them)

75%x5, 80%x5, 3×5 at 85%

 

Jerk behind the neck

50%x3

60%x2

70%x2

75%x2

2×2 at 80%

 

Gymnastics:

3 mins wall splits

3 mins pancake splits

3 mins right and left side splits

 

Practice pistols for 10 mins

 

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