WARM UP
Row 500m
Dynamic joint w/u
Hip and shoulder mobility
Dynamic joint w/u
Hip and shoulder mobility
TECH
3 sets of either:
Int/Adv: 3 x Jerk balance (Increase to light/moderate load)
Beginner: 3 x Tall Jerks (Empty bar or very light load)
– Work on perfecting split footwork, lockout/speed under the bar, and jerk recovery.
Int/Adv: 3 x Jerk balance (Increase to light/moderate load)
Beginner: 3 x Tall Jerks (Empty bar or very light load)
– Work on perfecting split footwork, lockout/speed under the bar, and jerk recovery.
WOD A
Every 2 min x 8 sets:
Start at ~60% of either your max FS or Jerk
Increase each set as needed
Start at ~60% of either your max FS or Jerk
Increase each set as needed
Front Squat + Jerk
WOD B
Every 2 min x 5 sets:
Hang Clean x 3
WOD C
Complete 3 rounds NFT:
8-10 x Strict pull-ups / Ring Rows
12-15 x Dumbbell/KB Pull-overs
5/leg x Bulgarian Split squats (@3,1,1,1)
(Rest ~60s between movements)
8-10 x Strict pull-ups / Ring Rows
12-15 x Dumbbell/KB Pull-overs
5/leg x Bulgarian Split squats (@3,1,1,1)
(Rest ~60s between movements)
