Call Us: (612) 226-8720

06.22.17

22
Jun

06.22.17

Warm Up:
10 Minutes @ Easy Pace:
200m Row
3 Press
4 Push Press
5 Power Jerk
barbell: empty to start and add light weight as you go, no more then 95/65

Mobility
Pigeon pose for 1:00 each side
Cossack stretch 1:00 dynamic movement
Wrist pulses x 10 fingers forward, x 10 fingers to side, :30 hold with back on hands on the ground
Thread the needle stretch x :30 each side

Skill: split jerk
5 sets of 5 reps light weight (start with empty barbell) press in split
Start with feet in the correct split stance with the bar in the rack position. Press bar dynamically overhead as fast as possible.

3 sets of 3 split jerks
1- 65%
2- 70%
3- 75%

WOD:
10 cal row
15 box jump overs 24/20″
20 power cleans 135/95 or 95/65
200m sled pull 3/2 plates on sled
20 power cleans
15 box jump overs
10 cal row

Leave a Reply