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02.22.17

22
Feb

02.22.17

 

Warm Up:
2:00 run/row/bike
50 single jumps or 25 DUs
10 x bicep curls
5x tricep extensions knuckles facing each other
5 x tricep extensions thumbs facing each other
2 x ring support hold :10-:20

Clean Warm Up:
3 reps of each with no weight, then with light weight
mid-hang clean jump
mid-hang clean pull
tall muscle clean
tall clean
front squat

Jerk Warm Up:
3 reps of each
press behind the neck
push press behind the neck
push jerk behind the neck in a split

Skill: Clean & Jerk every 2:00 for 14;00
0:00 60%
2:00 70%
4:00 75%
6:00 80%
8:00 85%
10:00 90%
12:00 95%

WOD:
21-15-9
Hang power cleans 135/95
Box jump overs

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