Friday May 17, 2024

Warmup

1:30 bike/row

High knees (down & back)

10/side OH press

Butt kicks (down & back)

10/side upright rows

High toe touch (down)

Low toe touch (back)

10 Russian KBS

10 Scapular pullups

3 Negative pullups

Mobility

Thread the needle :30/side

Pigeon pose :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 cleans

5 split jerks

Skill/Strength

Work up to a heavy clean and jerk

WOD Primer

2 rounds:

3 clean & Jerks

3 strict pullups

WOD

Clean and Jerks

Strict Pullups

3/5/7/7/5/3

Run 2 laps after each round

F:  KB swings and ring rows 9/12/15/15/12/9

P1:  135/95

P1.5:  115/75

P2:  95/65; jumping pullups

C:  155/105; bar muscle ups instead of pullups

If your pullup muscles are still sore from Angie, omit the pullups and replace with box jumps 6/9/12/12/9/6.