Tuesday, May 29, 2018

Bday WOD - Amber

Time to get that max Clean and Jerk.

Group warm up
Line drills

Then with am empty bar...
2 rounds
5 shrugs
5 high pulls
5 muscle snatches
5 behind the next presses
5 back squats

15 minutes to find a 1 rep max clean and jerk. (Start at 40% of known max)

15 minute AMberRAP

5 Hang squat cleans (50% of max C&J)
4 lateral Burpee over bar (Rx=both feet leaving and landing)
3 HSPU (Rx=1 abmat)

No comments: