Warm up: 2x 200 m run, 10 banded pass thrus, 5 db c & j, 5 push ups, 5 box jumps (low box)
Mobility: 5 to 10 min lax ball to chest on wall & traps smash with barbell
Stability: 5x :20 s dip support on rings or dip bars :40 s rest
Skill: Review of Clean & Jerk -- full clean, may split
A good 10 min to warm up to a challenging weight/work on form and technique
Level 3
3 c & j 135-155#/95-110#
6 dynamic push ups (clapping or off plate)
9 box jumps 30”/24” (full hip ext + step down)
Level 2
3 c & J 115#/80#
6 hand release push ups
9 box jumps 24”/20” (ditto)
Level 1
3 c & j or pp
6 hand release push ups
9 box jumps (ditto)
w/ a partner @ a 1:1
AMRAP in 15 min
EC: 50 evil wheels or bb rollouts NFT
Post # rds + reps for score
I'm really hoping that's the lax ball work. . .
Yoga & Clean/Jerks: a beautiful combo
The yin and the yang--find your balance; don't forget we have yoga on Thursdays at 9:00 am and 6:30 pm!!
Mobility: 5 to 10 min lax ball to chest on wall & traps smash with barbell
Stability: 5x :20 s dip support on rings or dip bars :40 s rest
Skill: Review of Clean & Jerk -- full clean, may split
A good 10 min to warm up to a challenging weight/work on form and technique
Level 3
3 c & j 135-155#/95-110#
6 dynamic push ups (clapping or off plate)
9 box jumps 30”/24” (full hip ext + step down)
Level 2
3 c & J 115#/80#
6 hand release push ups
9 box jumps 24”/20” (ditto)
Level 1
3 c & j or pp
6 hand release push ups
9 box jumps (ditto)
w/ a partner @ a 1:1
AMRAP in 15 min
EC: 50 evil wheels or bb rollouts NFT
Post # rds + reps for score
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The yin and the yang--find your balance; don't forget we have yoga on Thursdays at 9:00 am and 6:30 pm!!
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