Tuesday 170606

Jeremy

Jeremy

 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength- Skill:
A 20 Minutes toBuild to a Clean & Jerk with good mechanics

WOD:
B
 
12 minutes to complete
5 Rounds for time of:
10 DB Hang Power Clean Jerk
5 Bar MU, 5-10 pull ups for scale

A: 50/35
Rx: 40/25
S: 30/15

* Make quick work of this. Athletes should pick a DB weight that can be done “UB” fresh, but may need to drop once as the workout goes on. Quick Time cap means be smart, keep moving. 

C Finish with accumulating 50-100 banded strict pull ups in 5 or fewer sets. 10 min cap

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through  A & B.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND: 

D: Snatch:
Hang Power snatch + OHS + Power Snatch + OHS
Pause in receiving position, descend straight into OHS after each rep. 

E: Build to heavy 50’m suitcase carry, using the fat bar with handles. In 9 minutes 

F: Accumulate 30 Straight leg Double KB Overhead sit ups.

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