• AP Coach

11.20.19 Wednesday


Folder in Bin Please =) + Corrective Sheet

FR: T-spine, Lats x2m

Bird Dog x5e

(Would you rather work by yourself or in a small group?)

2 Rounds:

½ Kneel BU KB Press x8e

Box Jump/Step-Ups x5

Partner Push KB Swing x8

Skill: Clean & Jerk

BB Clean

1x5 PVC Oly W/U (½ RDL, Shrug, HP, PC)

1x5 BB Oly W/U (½ RDL, Shrug, HP, PC)

1x5 BB (Strict, PP, Push Jerk, Split Jerk)

W/U 2-3x 2 HPC + 2 PJ @ (40%, 50%)

On a 10:00 Clock…

Work up to heavy complex of 3 HPC + 3 Push Jerks

WOD: 4 Rounds For Quality

2 KB Russian Swing x12-15

3 Way TRX Row/Feet ELev TRX Row x4e

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