Friday September 20, 2024

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10 glute bridges

10/side overhead press

10/side upright row

10/side RDL

10 plank pull throughs

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 jerks (split or push)

Skill/Strength

Work up to a heavy clean and jerk – then, 4-5 reps at 90%, focusing on quality reps

WOD

100 wallballs

EMOM, beginning at go, perform 3 clean and jerks

At 7:00, reduce c/j to 2

At 14:00, reduce c/j to 1

F:  reduce wallball reps or do air squats; light barbell or double DB hang power clean and jerk

P1:  135/95

P1.5:  115/85

P2:  95/65

C:  155/105; 125 wallballs

C+:  185/125; 150 wallballs

Just a reminder that typically men throw the 20lb ball to the 10 foot line; women throw the 14lb ball to the 9 foot line.