wow-monday

W.U.  Group

CrossOver Symmetry WORK + Movement Coverage

Strength: Press Complex (15 Mins)

Build to a heavy Push Press x 2 + Push Jerk x 1

W.O.D 15 Min Clock, 5 Rounds of

  • 3 x Bar MU’s
  • 6 x TTB
  • 6L/6R x Devils Press @ 50/35

*Scaling for MU’s and TTB will be on whiteboard

Alternative 6PM OLY Work

Strength:  4 Parts

A:   Same as above (15 Mins)

B.  Clean Complex (15 Mins, 5 min Warmup then every 2 mins x 2 reps of the complex

  • 1  Full Clean + 1 Hang Power Clean + 1 touch and Go full clean
  • Use approx 70-75% of current 1 RM

C.  Strict Press

  • 3 sets of 5 @ 80% of 1 RM or Find 1 RM

D.  Back Ext or Reverse Hyper Work

  • 2 sets of 20 x reps