WARM UP – MOBILITY
Dynamic running + joint rotations/stretches
Green band overhead, front rack, P-chain floss
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Review and warm-up Clean and Jerk
7-8 min to warm-up clean and jerk in preparation for WOD A.
Get some lighter / practice reps in, then build to a few reps at your 2nd and 3rd weights.
Then bring the weight back down to start the WOD.
WOD A
C&J RUN LADDER
For time:
10 Clean & Jerks (135/90)
400 Meter Run
8 Clean & Jerks (155/105)
400 Meter Run
6 Clean & Jerks (185/125)
400 Meter Run
4 Clean & Jerks (205/140)
400 Meter Run
2 Clean & Jerks (225/155)
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Squat clean or power clean allowed, any style of jerk.
Scale weights accordingly so you can build at least 10lb per round. Final weight should be no more that 85-90% of 1RM.
WOD B
In remaining class time work through 4-5 sets of:
6 Deadlifts @60-75% building as needed (can be touch and go, or quick re-set for each rep)
100ft Unbroken bearhug sandbag carry (walking, as heavy as possible)
– Rest ~2 mins between sets
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DL’s slightly heavier that the 8’s we did May 18th (measure added for reference)
DEADLIFT X 6
DEADLIFT X 8
ACCESSORY
2-3 rounds: rest as needed
8-10 GH Raises (use bands as needed)
15-20/side KB/DB Oblique side bend
20-30s Copenhagen plank hold
