Monday June 28, 2021

Warmup

2 Rounds:

1 Lap/150m Row

10 Glute Bridges

10 Squat Jumps

10 Press w/ Empty BB

Mobility

Banded Knight Stretch 1:00/Side

PNF External Shoulder Rotation w/ PVC :30/Side

BB Warmup

10 Good Mornings

10 Elbow Rotations

5 Muscle Clean

5 Power Clean

5 Front Squats

Skill/Strength

Work up to a one rep max clean and jerk

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:  hang clean and jerks with a light or empty barbell or double DB, weight does not increase

P1:  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); 165/115 (round of 10); 185/125 (rounds of 5-1)

Modify the run by rowing 450m (for 3 laps); 300m (for 2 laps); 150m row (for 1 lap)