Warm up
- 20x using dowel – 3 point curtsy lunges
- line drills ball release lats and rear deltoid
- Practise and review clean with dowel
FUN DAY MONDAY…. LOOK BACK IN YOUR BOOKS FOR YOUR 1 RM
FULL CLEAN 5 4 3 2 1 1 1 …...HANG CLEAN FOR BEGINNERS WITH LESS THAT 6 MONTH EXPERIENCE
WOD #1 NFT …. TEAM UP FOR THE FIRST 2 MOVES
- 10 PS CURTSY LUNGES 135/95/105/65 MW
- 10 PS LANDMINE PRESSES ….from a staggered stance position
- 10 BUPREES PLUS 2 LATERAL BOUNDS FORWARD ….OUTSIDE ???
- 10 BEAT SWINGS ON RIG OR HOLLOW ROCKS
FINISHER 2-3
- 10 medial deltoid raises
- 10 hammer curls
- 10 tricep banded presses
- 10 jump squats