WOD

Wednesday, April 10th

04/10/2019

WARMUP:

 

EMOM x 6 minutes:

 

Min 1: 5 Up Downs + MAX Air Squats

 

Min 2: 5 Pushups + MAX Ring Rows

 

 

 

Clean & Jerk Progression:

 

5/3 High Hang Muscle Cleans

 

5/3 Strict Press

 

5/3 Above Knee Hang Power Cleans

 

4/2 Below Knee Hang Power Clean

 

4/2 Push Press

 

3/2 Below Knee Hang Power Clean

 

3/2 Push Jerk

 

3/2 Power Clean

 

3/2 Thruster

 

 

 

 

 

EXTENDED WARM-UP:
ON A 10:00 RUNNING CLOCK...
Build to "Heavier" Single Squat Clean and Jerk*
*Build up to 20-30% heavier than workout weight

 

WORKOUT:
"CALIFORNIA LOVE"
FOR TIME
30 Squat Clean & Jerk* (155/105)(115/75)
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

 

 

 

COOL DOWN:
5:00 Foam Rolling

*Focus on quads and hips