Find 1 RM Pause Power Position Clean + Jerk -In 20 Minutes
If the Jerk is the limiting factor, continue without it.
WOD: (30min) *Dress for the weather**
5k Run x2 *Only do the second 5k if you have the time and the conditioning.
*Scale the distance as needed. Row , AABike if working through a inury. Ask your coach for help.
ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.
Ski – Erg – 18/12 Calories x 8
Deadlift – 1×4 Heavier than Week 6
Controlled on the way down, take the hands off the bar, complete the next rep.
Try to go heavier than Week 5.
Max reps in 1 minute of GHD Sit-ups
Max reps in 1 minute of Hip Extensions