Tuesday October 17, 2023

Warmup

1:30 bike/row or 2 laps

High knees (down & back)

Butt kicks (down & back)

High toe touch (down)

Low toe touch (back)

Carioca (down & back)

Reverse lunges (down)

5 inchworms + 10 duck walks (back)

10 scapular pullups

Mobility

Banded front rack stretch  :30/side

Banded hamstring stretch :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 power cleans

5 jerks (split or push)

Skill/Strength

Work up to a heavy clean and jerk

WOD Primer

2 rounds:

3 clean and jerks

3 pullups or ring rows

1 lap

WOD

Clean and Jerks 1/2/3/4/5/4/3/2/1

Pullups 2/4/6/8/10/8/6/4/2

Laps 1/1/1/2/3/2/1/1/1

F:  reduce reps; double DB or light barbell hang clean and jerk; ring rows

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  185/125; bar muscle ups 1/2/3/4/5/4/3/2/1 instead of pullups

C+:  205/135; ring muscle up

Combine options as desired.