Friday, October 14, 2016


This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.


“Grace”
30 Clean & Jerks (135/95 lbs)

 


Rx Movements


Clean & Jerk

Clean & Jerk


Warmup WOD


Front Squats
Warm Up Sets
Set 1 and 2 – 45lbs x 5 reps (Barbell Only)
Set 3 – 40% of 5-RM x 5 reps
Set 4 – 60% of 5-RM x 3 reps
Set 5 – 80% of 5-RM x 2 reps

Working Sets:
Set 6 - 100% of 5-RM x 5 reps
Set 7 - 100% of 5-RM x 5 reps
Set 8 - 100% of 5-RM x 5 reps


Warmup Movements


Front Squat

Front Squat


Mobility WOD



Mobility Movements



Skill WOD



Skill Movements



STRENGTH WOD



Strength Movements


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