Thursday, 19 October, 2017
WARM UP – MOBILITY
Big dynamic joint warm-up
Green band hip openers + overhead stretches
—
Review / warm-up:
Front squat / Press
Clean & Split Jerk
WOD A
CLEAN & JERK
20 minutes to establish a 1 rep max Clean and Jerk
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Any style of clean and jerk is permitted but we would encourage a full squat clean and split jerk.
*Athletes new to lifting, spend 12-15 mins building to a moderate/heavy single, then back off to 80-85% and complete 5-7 singles at that weight in the remaining time working on mechanics and technique.
WOD B
GRACE
For Time:
30 Clean and Jerks 135/95lb
— OR —
HEAVY GRACE
For time:
30 Clean and Jerks 185/125
Scale weight (on either option) to something challenging, but suitable to keep movement crisp and efficient.
Power Clean + Push Jerk is ideal, but not mandatory.
Weight chosen should be no more than 70% of 1RM
ACCESSORY
3 rounds: rest as needed
6-8 x Single leg RDL
8-10 x Half kneeling single arm KB press
8-10 x Stagger stance single arm bent over row (no bench)
