Friday May 6, 2022

Warmup

2 lap jog or 1:30 Bike/Row

High Knees (Down & Back)

10/Arm SA Russian KBS

Butt Kick (Down & Back)

10/Arm OH Press

Carioca (Down & Back)

10/Arm Hang Clean

Hight Toe Touch (Down)

Low Toe Touch (Back)

10 Goblet Squats

Mobility

Downward Dog :30

Piriformis Stretch :30/Side

Skill/Strength

Establish a 1 rep max deadlift

Then, spend some time warming up to your working weight for the clean and jerk in the WOD.

WOD

15 clean and jerks

3 laps

10 clean and jerks

2 laps

5 clean and jerks

1 lap

4 clean and jerks

1 lap

3 clean and jerks

1 lap

2 clean and jerks

1 lap

1 clean and jerk

F:  2x kb swings instead of c/j

P1:  115/75 (round of 15); 135/95 (round of 10); 155/105 (rounds of 5-1)

P1.5:  95/65 (round of 15); 115/75 (round of 10); 135/95 (rounds of 5-1)

P2:  75/55 (round of 15); 95/65 (round of 10); 115/75 (rounds of 5-1)

C:  135/95 (round of 15); 155/105 (round of 10); 185/125 (rounds of 5-1)