Sept 6, 2016

 

a) WARM UP:

Between posts 1 and 2:

  • side shuffle there and back
  • lunges with twist there
  • inch worm back
  • duck walk there (heels down, chests up)
  • crab walk back (fingers forward, hips up)

Then w/an empty bar:

  • 5 strict Press
  • 5 push Press
  • 5 push jerks
  • 5 split jerks

 

b) STRENGTH/SKILL:

  • Split Jerks – 5 sets x 3 reps @ 72.5% of max split jerk

 

c) METCON:

  • 21 power cleans (125/85)
  • 200m run
  • 15 hang power cleans
  • 400m row
  • 9 squat cleans
  • 800m run
  • 9 squat cleans
  • 400m row
  • 15 hang power cleans
  • 200m run
  • 21 power cleans

Time cap: 25 mins

 

d) RECOMMENDED MOBILITY:

  • Calves/achilles – stretch and roll
  • lats/delts – roll

 

Posted in WOD