Sunday, 11 March, 2018
WARM UP – MOBILITY
4-5 min aerobic warm-up
Dynamic joint warm-up and stretch
Clean + Jerk technique work w/ empty barbell (Review WOD A and B)
CLEAN LIFT OFF + CLEAN X 2
Pause for 2-3s at the knees on each clean lift off, return to the ground and perform one clean. Repeat full sequence for second rep
Every 2 min x 6 sets:
Start at ~60% and build as needed.
You may choose to Power Clean or Squat clean today based on how your legs are feeling.
Focus on quality and positions over maximal weight
PAUSE JERK X 3
3 secs pause in dip position, drive from dead stop, no extra bounce
3 secs pause in landing position also
15 mins to build to a moderate set of 3 Pause split jerks
Focus on positions and technique over maximal weight.
6-8 Supinated strict pull-ups (Adv. weighed or L-sit pull-ups)
6-8 Push press
6-8 Romanian Deadlift
Accumulate 5 min in FLR (forward lean/plank on rings). Every time you break perform a 200ft farmers carry w/ heavy KB’s