Friday 161223

 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Front Squat- 5×5 @ 80% of your 5RM.

WOD: 
Run 800m
THEN
3 Clean and Jerk 135/95, 115/75, 95/55
3 Toes to Bar/ Progression
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar
12 Clean and Jerk
12 Toes to Bar
15 Clean and Jerk
15 Toes to Bar

*Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

COOL DOWN

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.

Accessory 
Bar Muscle Ups
6-5-4-3-2-3-4-5-6
Rest as needed between sets.

Just Work

8 Rounds:
50 Double Unders
Ski 250/200m
Rest 2:00
Switch starting movements each round.

Interval

4 Rounds:
25 Push Ups
Row 25/20 Calories
15 Deadlifts 275/185lbs
Rest 2:00

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