Dynamic warm-up Shoulder activation :-

windmill complex, dowel

Burgener Warm-up

Calf pumps

HS holds, pulses & lowers

 

Heart Starter

 

5 Rounds

 

· 100 Meter run

· 10 banded pull-downs

· 5 each arm banded presses

· 5 banded squats

 

WOD

 

“Grace”

CAP 12 Minutes

 

·   30 Clean & Jerks (RX 61/42½ Kg)

 

Some Times:

·      Beginners: 6-7 min.

·      Intermediate: 4-5 min.

·      Advanced: 3-4 min.

·      Elite: <3 min.

 

Rest 5 minutes:

 

7 Rounds For Time:

15 minute CAP

 

·   200 meter Run

·   15 Wall-balls (RX 9/6 Kg)