Technique:
Clean and Jerk Efficiency
Strength:
1 Minute AMRAP
Clean and Jerk @ 75% of your 1-RM
Rest 3 minutes
1 Minute AMRAP
Clean and Jerk @ 65% of your 1-RM
Rest 3 minutes
1 Minute AMRAP
Clean and Jerk @ 55% of your 1-RM
WOD:
6 Minute AMRAP
10 Wallballs (20/14))
10 Chest to Bar Pull-ups
Buy In:
12 Turkish Get Ups
Strength:
Establish a 5 Rep Max Hang Power Snatch
WOD:
20 Min AMRAP
15 Abmat Sit-Ups
10 Hang Power Snatch (95/65)
15 TTB
10 Plate Lunges (2 count) (45/25)
15 KB Swings (53/35)
Skill:
Double Under’s and Muscle Ups
WOD:
2 Rounds of the following:
2 Minute AMRAP
30 Double Under’s
10 Ball Slams (30/20)
1 Minute Rest
2 Minute AMRAP
Muscle ups (or 1 minute AMRAP Ring Rows, 1 minute AMRAP Ring dips)
1 Minute Rest
2 Minute AMRAP
6 Box Jumps (30/24)
6 Renegade Rows
1 Minute Rest
Mobility
Mobilize for todays lifts.
Strength:
Overhead Squat
Build to a heavy 3 reps
Then
8 Min EMOM
3 OH Squats at 80% of todays heavy 3 rep
WOD:
4 Rounds
10 Bar Touching Burpees
Run 250 Run
10 Knee To Elbow
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