Wednesday January 26, 2022

Warmup

10 Mountain Climbers

10 Lunges

10 SA DB OH Press

10 SA DB Cleans

5 SA DB Thrusters

3 Devil’s Press

Mobility

Couch Stretch :30/Side

Thread the Needle :30/Side

BB Warmup

Shrug

Pull

Power Clean

Strict Press

Split Jerk

Skill/Strength

Clean and Jerk 3x1

Go heavy, or use lighter weight and focus on technique.

WOD

7 rounds:

3 clean and jerks

3 wallballs

Add 3 reps to the wallballs in each subsequent round (3/6/9/12/15/18/21)

F:  light barbell or double dumbbell hang clean and jerk

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  185/125

The clean and jerk should be heavy but not so heavy that form becomes compromised.