WARM UP – MOBILITY
400m Run + Big dynamic joint warm-up and full body stretch
Tech: Clean and Jerk
—
8 mins to warm-up and build to a moderate single clean and jerk and prepare for WOD B. Aim to build to a least your 3rd working weight.
WOD A
*C&J Run Ladder*
For time:
10 Clean & Jerks (135/90)
400 Meter Run
8 Clean & Jerks (155/105)
400 Meter Run
6 Clean & Jerks (185/125)
400 Meter Run
4 Clean & Jerks (205/140)
400 Meter Run
2 Clean & Jerks (225/155)
—
Squat clean or power clean allowed, any style of jerk.
Scale weights accordingly so you can build at least 10lb per round. Final weight should be no more that 85-90% of 1RM.
WOD B
*More for the Core*
Complete for time with a partner:
50 Med ball sit-ups (20/14)
100 Alt. plank high fives
50 Med ball sit-ups
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– Both athletes sit-up at the same time, pass the ball each rep, touch ball overhead.
– Hand plank facing each other at an arm’s length away from each other and alt. R&L hand taps.
COOL DOWN
Cool down, Roll out, Stretch, Mobilize
and/or work on a weakness
