WARM UP – MOBILITY
Dynamic joint rotations / stretches
Green band overhead / front rack / hamstring stretches
Review + warm-up: Power clean + Push Jerk
5-7 min to warm-up and practice some “touch and go” sets of 3 clean and jerks. Build a little heavier that you are planning to use for WOD A, then back the weigh off for the start of the WOD.
10 rounds for time of:
3 clean and jerks (135/95)
3 burpees over the bar
“Clean and Jerks” can be any variation of a power clean to overhead.
No set time cap, but choose a weight where you can keep moving with quality reps and maintain good intensity. (should not be longer that 10-12 mins)
In teams of 4: 10 min AMRAP of:
50′ Sled push lengths (135/90lb on the sled)
Have 1 athlete/team starting at the far end so you can swap after 50ft lengths. (You will get a short and long rest as you rotate through)
Team score is total 50ft lengths completed
4-5 min aerobic cool down/flush on bike or rower
Roll, Stretch, Mobilize, and/or work on a weakness