7/1/2019 CFNL WOD

Power 1:
Good Mornings
Add 5/2.5kg more from last week
Focus on speed!
5 reps every 2mins for 8mins
Tempo:3-1-0-2
Count your tempo!

Power 2:
Weighted Hip Thrusts (extensions in supine positon off a bench or Box)
3 Sets of 4 reps at tempo 3-1-0-1
Add 5/2/5kg more then last week
Partner up to help you get in and out of movement.
Rest 90-120secs

WOD 1:
10mins to establish your Clean & Jerk 1 Rep Max for the day.

WOD 2:
8 mins to establish your SDHP 5 Rep Max for the day.

Assistance Work:
2.5/1.25kg plate external rotations
3 sets of 8-15 reps each arm
Tempo = slow and controlled
Go to fatigue not cramp!!

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