Warmup
ON OWN
1-2 min bike or row before anything
10 Air Squats
10 stationary alternate lunges (L+R=2)
10 Press ups
GROUP DYNAMIC STRETCH:
coach led line up and go...
Skill Work
A.Clean
3x1
75%,85%,95%*
B. Jerk (from Rack)
3x1
75%,85%,95%*
* try to get an extra rep or two
WOD
5RFT
Rd1
5 PC 115/75,
6 lateral bbjo
7 K2E
8 Pull up
Rd2:
4 PC 135/95
5 lateral bbjo
6 K2E
7 Pull up
Rd3:
3 PC 155/115
4 lateral bbjo
5 K2E
6 Pull up
RD4:
2PC 175/ 135
3 lateral bbjo
4 K2E
5 Pull up
Rd5:
1 PC 195/155
2 lateral bbjo
3 K2E
4 Pull up
