Mobility-PVC Drills/Banded Series
Skill Development-Doubles and progressions
Warmup- Complete:
15/12 cals
10 Strict Press (Bar)
Run 400m
10 Push Press (Bar)
15/12 cals
5 Push Jerk (Bar)
A) Strength: Push Jerk Intervals (from ground)
:30 on 2:30 off
2 Rds @50% 1RM
2 Rds @60%
2 Rds @70%
B) Met-Con: “Open 16.2”
On a 4 minute clock complete:
25 T2B
50 Doubles
15 Squat Cleans (135/95)
If completed, from 4-8 minutes complete:
25 T2B
50 Doubles
13 Squat Cleans (185/115)
If completed, from 8-12 minutes complete:
25 T2B
50 Doubles
11 Squat Cleans (225/145)
If completed, from 12-16 minutes complete:
25 T2B
50 Doubles
9 Squat Cleans (275/175)
If completed, from 16-20 minutes complete:
25 T2B
50 Doubles
7 Squat Cleans (315/205)
Time:
0-5 Mobility
5-12 Skill
12-20 Warmup
20-35 Push Jerks
35-40 Rest/Setup
40- End WOD