Tuesday, September 13
WOD
Warm-up:
10 Leg swings
4 Deep squat complex
8 Top down deadlift
6 Clean high pull
4 Muscle clean
4 Inchworm
2 Power clean
2 Front squat
2 Squat clean
5 Yoga pushup
6 Push press
4 Push jerk
4 Split jerk
WOD:
A) Clean & Jerk
Every :90
Set 1: 3 @ 50%
Set 2: 2 @ 60%
Set 3: 2 @ 70%
Set 4: 2 @ 80%
Every 2 minutes:
Set 5: 1 @ 85%
Set 6: 1 @ 90%
Set 7: 1 @ 95%
Set 8: 1 @ 98%
Next week we will be testing 1RM!
B) 9 minute AMRAP:
5-10-15-20…Wall ball shot (20/14#)
30 DU/60 SU
Mobility:
1:00 Low dragon
:30 Child’s pose
:30 Puppy dog
