WCG WARM UP
Bike 2 min
lite stretch/mobility - runners, pigeon, 5x uprights
static squat + lean left pause & right pause
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
3x wall walk and hold 5sec
Skill Work
10 minutes on clock
1 Strict + 2 Push + 1 Jerk
add weight to max strict press
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WOd warm up:
3x 3 clean pull + 3 hang power clean + 3 Front Squat
1. empty barbell or light weight
2. add weight
3. add weight
Metcon
40 K2E
10 Clean and Jerk 115/75
50 DUs
30 T2B
8 Clean and Jerk 135/95
50 DUs
20 Ring Rows
6 Clean and Jerk 155/115
50 DUs
10 Pull ups
4 Clean and Jerk 175/135
50 DUs
Singles x 2
RX+ add 20lbs ea rd
https://www.crossfit.com/essentials/the-clean-jerk
