Tuesday June 7, 2022

Warmup

1:30 Row/Bike

10/Arm SA DB OH Press

10/Arm SA Hang DB Clean

5 Squat w/ Forward Press

10 Plate Hops (10# or 15# plate)

10 Calf Raises (same plated used for plate hops)

Mobility

Front Rack Stretch 1:00

Pigeon Pose :30/Side

BB Warmup

5 Shrug

5 High Pulls

5 Hang Power Clean

5 Strict Press

5 Split Jerks

Strength/Skill
Work up to a heavy clean and jerk

WOD
Box Jumps 20/15/10/5
Double Unders 100/75/50/25
Clean and Jerks 20/15/10/5

F: kb swings 25/20/15/10 instead of clean and jerks; single unders 
P1: 95/65 (round of 20), 115/75 (round of 15), 135/95 (round of 10), 155/105 (round of 5)
P2: 75/55 (round of 20), 95/65 (round of 15), 115/75 (round of 10), 135/95 (round of 5); DU reps 60/45/30/15
C: 115/75 (round of 20), 135/95 (round of 15), 165/115 (round of 10), 185/125 (round of 5); box jump overs