Pre:
500m run
10 squats
8 double KB presses @16kg
Greatest stretch in the world
With a partner
2 x 10 banded good mornings
plank on one arm and one leg (same side) while partner completes 10 reps
2 x 15 push-ups
hollow body position while partner completes 15 reps
Practice WOD movements
WOD:
Work up to a heavy push jerk in 15 mins
5-5-5-5-3-2-1
20-40-50-60-70-75-80kg
18-15-12-9-6-3 reps for TIME of:
Squat clean @40kg
Toes-to-bar
Box jumps @24"
18.31
Again picked the lower weight to complete in 20 min time cap at a higher intensity - RX was 60kg - and it worked, felt good too, no need to rush getting back into it and risk injury...
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