Saturday, 18 February, 2017

WARM UP – MOBILITY
Dynamic running warm-up
Post calf stretch
Green band P-chain stretch
Green band front rack
Green band double overhead

Review Power clean + Push Jerk with empty barbells then 4-5 min to build up to working weight and technique practice.

WOD A
ABBATE
Run 1 mile
21 Clean and Jerks (155/105)
Run 800 meters
21 Clean and Jerks (155/105)
Run 1 Mile
———————
– 1 Mile run = 3 full laps of the opposite block
– New athletes, scale C&J reps to ~15
– Scale barbell to a safe weight where you can move smoothly and efficiently throughout the 21 reps.

ACCESSORY
Cooldown, rollout, stretch/mobilize