Sunday, 11 March, 2018
WARM UP – MOBILITY
4-5 min aerobic warm-up
Dynamic joint warm-up and stretch
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Clean + Jerk technique work w/ empty barbell (Review WOD A and B)
WOD A
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
WOD B
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.
WOD C
4 rounds:
6-8 Supinated strict pull-ups (Adv. weighed or L-sit pull-ups)
rest 20-30s
6-8 Push press
rest 20-30s
6-8 Romanian Deadlift
rest 90-2mins
ACCESSORY
Accumulate 5 min in FLR (forward lean/plank on rings). Every time you break perform a 200ft farmers carry w/ heavy KB’s
