STRENGTH
Squat Clean and Jerk
Set 1 – 4 reps @ 77%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 82%
Set 4 – 4 reps @ 80%
Set 5 – 3 reps @ 82%
Set 6 – 2 reps @ 85%
*Done as singles with quick reset b/t each rep.
GOT NONE !!
Toes to bar skill:
A. Test: AMRAP UB TTB without going into a double swing
TTB technique:
B. Accumulate 3 sets of 5 arch to hollow on bar with legs together and straight in arch
C. Accumulate 3 sets of 5 arch to knee tuck- same arch position but bring knees up to about hip height in the front of the swing (keep legs straight in back)
D. Accumulate 3 sets of 5 TTB with straight legs in the arch (you can bend kneed to touch toes to bar if you need to)
E. Accumulate 3 sets of 5 TTB w/ same points from ""C"" AND not looking at the bar (look straight ahead)
*looking straight ahead will keep you closer to the bar- it's also easier to breathe in this position
GOT SOME !
3 Rounds
Run 400 meters
20 Toes to Bars
*Run about about 5k pace / effort. Focus on transitioning quickly into TTB.
EVERYONE !!
WOD 15 min cap
3 Rounds for Time: -Row 30 /25 calories - Lunge 24 @ 95/65 lbs
-Rest 1 minute between each round
Round 1 = Front Rack
Round 2 = Back Rack
Round 3 = OHL