Warm-up
Spend 2 minutes in Z1
Then, 3 rounds with a light KB
10 KB deadifts
10 SA KB swings (left then right)
10 goblet squats
10 SA S2OH (left then right)
Mobility
Group mobility
Strength
Weightlifting complex – 3 cleans + 3 front squats + 3 S2OH
Heavy weightlifting on a Saturday. This should be fun. A very common complex that we have done before. What cue are you going to work on to help you improve in all 3 lifts? Cleans can be power of squat, S2OH could be push or split jerks.
WOD
“Lesson 1”
5 rounds
10e DB hang clean and jerks (50/35#)(40/25#)
20 abmat sit-ups
500m row
There is no reason to sprint and then rest. Find a pace that you’re comfortable with and keep moving.
