Monday August 8, 2022

Warmup

1:30 Bike/Row or Jog 2 laps

High Knees (Down & Back)

10 Mountain Climbers

Butt Kicks (Down & Back)

5 Squat to Stands

High Toe Touch (Down)

10/Side Fire Hydrants

Low Toe Touch (Back)

Scapula Push-ups

Carioca (Down & Back)

Mobility

Samson Stretch w/ Reach :30/Side

Thread the Needle :30/Side

BB Warmup

5 Shrugs

5 High Pulls

5 Muscle Cleans

5 Power Clean

5 Split Jerks

Skill/Strength

Clean and Jerk 3x1

WOD

In 2 minutes:

2 laps

AMRAP clean and jerks

Rest 1 minute

In 4 minutes:

4 laps

AMRAP clean and jerks

Rest 2 minutes

In 6 minutes:

6 laps

AMRAP clean and jerks

Your score is the total AMRAP reps accomplished.

F:  alternating DB snatch instead of c/j

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  185/125

Go as heavy as possible on the c/j while still maintaining good form.