Warmup
bike or row for 3min
2rds - alt lunges down, side lunges back
PVC pass thrus then, 2rds- 10 air squats, 5 squat jumps,
coach led wod specific mobility
Skill Work
JERK
Progression
walk thru 3 press movements
focus on push jerk and split jerk
[barbell understanding and feet position]
6 min emom
2 push jerk + 2 split jerk
Metcon
3 RFT
3 s2oh
6 kb single arm oh lunge
12 kb swing
24 kb sit ups
Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility
Skill Work
CLEAN
Progression
high hang, muscle clean front squat, hang clean, clean
6min emom - 2 pp partner
1 high hang power clean + 1 hang squat clean
50%-60%
optional min increase each rd
PARTNER WOD
2 pp partner
5 RFT each
5 power clean
10 bar jump over
10 cal row
a1 starts and a2 starts when a1 completes bbjo
