Friday March 10, 2023

Warmup

2:00 Bike/Row

10 Squat Jumps

10 Cossack Squats

10/side RDL

10/Side Upright row

10/Side OH Press

5/Side Hang DB Snatch

5 Goblet Squats

5/Side DB Thruster

Mobility

Couch Stretch :30/Side

Thread the Needle :30/Side

Skill/Strength

Work up to a heavy clean and jerk

WOD Primer

3 Rounds:

3 Hang Clean and Jerks

3 Wallballs

WOD

Clean and Jerks 1/2/3/4/5/6/7

Wallballs 3/6/9/12/15/18/21

F:  kb swings 2/4/6/8/10/12/14 instead of clean and jerks

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105; heavy wallball

C+:  185/125