Wednesday May 10, 2023

Warmup

2 laps or 1:30 Bike/Row

High Knees (down & back)

10/Side RDL

Butt Kicks (down & back)

10/side Upright Row

High Toe Touch (down)

Low Toe Touch (back)

5/side Hang DB Clean

Carioca (down & back)

10 Dead Bugs

Reverse Lunge (down)

Heel Walk + Toe Walk (back; switch from heel to toe half way)

Mobility

Thread the Needle :30/side

Calf Stretch :30/side

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Hang Power Cleans

5 Jerks

Skill/Strength

Work up to a heavy clean and jerk

If you are new to lifting, start with hang cleans and push press.

WOD Primer

2 Rounds:

1 lap

2 clean and jerks

WOD

3 laps

15 clean and jerks

2 laps

10 clean and jerks

1 lap

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:  2x kb swings instead of c/j

P1:  115/75 (15), 135/95 (10), 155/105 (5-1)

P1.5:  95/65, 115/75, 135/95

P2:  75/55, 95/65, 115/75

C:  135/95, 155/105, 185/125

C+:  205/135 (4), 215/145 (3), 225/155 (2); 245/165 (1)