Wednesday Apr. 21, 2021

Warm Up
2:00 Row/Bike or 400m Jog 

10 Lateral Squats
10 Glute Bridges
10 Wall Slides
10 Iron Crosses
10 Scorpions
10 Shin Switches
10 Duck Walks 

Mobility:  Hamstring Rack Stretch 1:00/Side

BB Warm-up:
5 Shrug
5 High Pull
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Push Jerk 

Strength/Skill
Clean and Jerk
5 sets on the 2:00
1 Pause Power Clean (3 second pause in the catch position)*
1 Power Clean
1 Pausing Push Jerk (3 second pause in the catch position)*
1 Push Jerk 

*If you’re still working on the Power Clean & Jerk, feel free to just do 2 Power Cleans + 2 Push Jerks (no pause)

WOD
Every 4:00 for 5 cycles (rest remaining)
28 Air Squats
1 Lap (or 14/12 Cals pending weather)
7 Clean & Jerks 

F: DB Hang C&J
P1: 135/95
P2: 95/65
C: 155/105