Friday January 27, 2023

Warmup

1:00 Bike/Row

5 No Pushup Burpee

10/Side DB Upright Row

10/Side DB OH Press

5/Side DB Hang Clean

10 Bird Dogs

Mobility

Banded Front Rack Stretch :30/Side

Seal Stretch :30

Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Hang Power Cleans

5 Split Jerks

Skill/Strength

Work up to a heavy clean and jerk

WOD Primer

2 Rounds:

5 Cals

3 Burpees

3  Hang Clean & Jerks (empty BB)

WOD

AMRAP 7:

12/9 cal row or bike

9 burpees

5 clean and jerks

Rest 3 mins

AMRAP 5:

10/8 cals

6 burpees

3 clean and jerks

Rest 2 mins

AMRAP 3:

5/4 cals

3 burpees

1 clean and jerk

Your score is the total reps accomplished. 

F:  kb swings instead of clean and jerks

P1:  115/75 (part 1), 135/95 (part 2), 155/105 (part 3)

P1.5:  95/65, 115/75, 135/95

P2:  75/55, 115/75, 135/95

C:  135/95, 155/105, 185/125

C+:  155/105, 185/125, 225/155