Dynamic Warm Up – Mobility Prepare for..
A:Strength. Clean & Jerk
18 Minutes to work to a heavy Clean & Jerk. Not a one rep max, 70 – 80% of 1 rep max.
In Between sets warm up toes to bar and spend time on bike, at least 3 rds of all out sprint for 30 sec to prime system.
B: WOD CF Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 Clean and jerk, 3 reps
135/95 Clean and jerk, 6 reps
135/95 Clean and jerk, 9 reps
135/95 Clean and jerk, 12 reps
135/95 Clean and jerk, 15 reps
135/95 Clean and jerk, 18 reps
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Scale: Clean & Jerk 115-95/75-45
T2Bar to Knees to 90 or KB or pole
Cool Down 5 min
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats. Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.