Oly Skill & Strength
For those with equipment at home. . .
A. EMOM x 9
1-3: 3 Jerk Balance (bar at forehead)
4-6: 3 Jerk Balance (bar at front rack)
7-9: 3 Paused Split Jerk (2 sec pause in the dip)
B. Front Squat
Build to a tough 5 in 3 working sets from last jerk weight
For those without equipment at home. . .
Oly: use this as a technique session and practice with a broom handle, going slow and each rep with perfect technique
Front squat: get creative, find a heavy awkward object and go for it
WOD
15min AMRAP
For those with equipment at home. . .
400m Run
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
For those without equipment at home. . .
400 m run
12 odd object Sumo Deadlift
9 ea single arm odd object Hang Power Clean (can even use a water bottle)
6 ea single arm odd object Shoulder to Overhead
For those with equipment at home. . .
A. EMOM x 9
1-3: 3 Jerk Balance (bar at forehead)
4-6: 3 Jerk Balance (bar at front rack)
7-9: 3 Paused Split Jerk (2 sec pause in the dip)
B. Front Squat
Build to a tough 5 in 3 working sets from last jerk weight
For those without equipment at home. . .
Oly: use this as a technique session and practice with a broom handle, going slow and each rep with perfect technique
Front squat: get creative, find a heavy awkward object and go for it
WOD
15min AMRAP
For those with equipment at home. . .
400m Run
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
For those without equipment at home. . .
400 m run
12 odd object Sumo Deadlift
9 ea single arm odd object Hang Power Clean (can even use a water bottle)
6 ea single arm odd object Shoulder to Overhead