- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
Snatch: 3-3-3-2-2-2
Clean pull: 3-3-3
Front squat: 3-3-3
Mobility WOD
- Couch Stretch
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- A clean pull is the first and second pull of the clean, where the lifter ends in an explosive triple extension (ankles, knees, and hips) with a full shrug, arms straight. Clean pulls are typically heavy, done with 90-110% of the lifter’s 1 rep max. Straps are typically used so as not to make grip a limiting factor. I recommend that if you haven’t been doing cleans regularly you use around 80% of your 1 RM and work on speed and technique.
Mobility WOD
- Hold the stretch each side for 2 minutes.