Thursday 1-9-14
Warm Up
Barbell Warm Up – Start with naked barbell. Build to 50% of 1RM clean.
7 Sets
5 Cleans
5 Front Squats
5 Jerks
Skills
Clean and Jerk
C2B
WOD
1. Metcon
21-15-9:
C2B
Burpee
400m Row after each round.
2. Clean and Jerk
AMRAP in :20, rest 1:40 between rounds
3 rounds at about 70%
3 rounds at about 60%
3 rounds at about 50%
———————-
Travel WOD
21-15-9
Pulling movement (ideally pull ups)
Burpee
400m Run after every round
Recent Posts