Wednesday WOD – Flex It Out

25 Feb
0

A) Warm Up

30/20/30

Then 4 Rounds Complex with bar

Deadlift

Muscle Clean

Clean

Push Jerk

Strict Press

Then

Shoulder Band Distraction

B) Skills

Work on Clean and Jerk Skills for 10-15 minutes progressing to weight used in WOD

Floor to Hang position x 3

High Pull x 3

Power Clean x 3

Squat Clean x 3

Push Jerk x 3

C) WOD

(70/50kg)

Deadlift 

Clean

Front Squat

Jerk

AMRAP: 20 Minutes

D) Flexibility

2 Mins Pike Stretch

2 Mins Banded Middle Splits

2 Mins Pancake Splits

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