WARMUP
Technique
[Part A]
3-5 Sets:
5 Presses In Clean (Sotts Press)
[Part B]
3-5 Sets:
5 Jerk Dip
STRENGTH clean and jerk
[All Percentages Based Off 1RM Clean Jerk]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 85%
WOD
‘DEAD INSIDE’
For Time:
55 Deadlifts 225 / 155 lb
55 Toes to Bar
55 Box Jump Overs (24"/20")
55 Kipping Handstand Push-ups / wall balls if preferred as we hit lots of HSPU this week
Time Cap: 20 Minutes
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
