Nov 15, 2016

a) WARM UP:

Row, ski erg or bike for 2 mins.

2 Rounds not for time:

  • 10 arm circles each way
  • 20 sec wall stretch
  • 10 tactical frogs
  • 20 sec Hollow Hold
  • 10 squats
  • 10 pushups

 

Clean & Jerk Primer

Every 90 Seconds x 5 Sets: Hang Squat Clean + Squat Clean + Split Jerk x 2

  • On the 0:00 – Set #1 @ 45%
  • On the 1:30 – Set #2 @ 45%
  • On the 3:00 – Set #3 @ 50%
  • On the 4:30 – Set #4 @ 50%
  • On the 6:00 – Set #5 @ 55%

Percentages based off your Clean and Jerk 1RM.

 

b) STRENGTH:

Squat Clean & Split Jerk EMOM

  • Minutes 1 to 5 @ 60%
  • Min 6 – 65%
  • Min 7 – 70%
  • Min 8 – 75%
  • Min 9 – 80%
  • Min 10 – 80%

 

c) WOD:

3 rounds for time:

  • 10m handstand walk (scale: 5 wall walks – nose and quads touch wall)
  • 10 clean & jerks (155/105)

** HS walk…. Please be controlled.  No diving.  This is training.  Work on clean technique.

 

d) POST-WOD RECOVERY/MOBILITY:

  • Hamstring Lacrosse Ball Mobilization – 1:00 each side
  • Pigeon Pose – 2:00 each side

 

Posted in WOD