Wednesday, June 29
WOD
Warm-up:
10 PVC passthrough
10 Leg swing
30 Shuffle split
10 PVC Halo
10 Top down deadlift
5 Hang clean & Push press
4 Inchworm pushup
5 Clean & Jerk
5 Lat pull
4 Knee raise
3 T2B
15-20 DU or 30-40 SU
WOD:
Against a 21 minute clock:
For Time and Load
3 Clean-and-Jerks (Rx-135/95, Scale I-105/75, Scale II- 85/55, Scale III-65/35)
3 Toes-to-Bars (Knee raise)
55 DU/110 SU or 26 Mountain climber
6 Clean-and-Jerks
6 Toes-to-Bars
55 Double-Unders
9 Clean-and-Jerks
9 Toes-to-Bars
55 Double-Unders
12 Clean-and-Jerks
12 Toes-to-Bars
55 Double-Unders
Directly into:
Establish: 1 rep max Hang power clean
This workout has two parts. On a 21-minute clock, complete the prescribed reps of C&J, T2B, and DUs fast as possible. For the second part, in the remaining time, establish a 1 rep max Hang Power Clean.
Mobility:
:30 Child’s pose
1:00 Lying knee twist
