08.29.17

Warm Up:2:00 bike/row/run 1:00 foam roll thoracic and lats 1:00 foam roll quads and adductors 1:00 child's pose with shoulder variation- sit in child's pose and take your hands and place them on the back on your neck 4 position wrist stretches then... 9 Wall Squats 12 Alternating Spidermans (6/side) 15 AbMat Sit-Ups :20 second Samson Stretch each side

Skill: Jerks Pausing Jerk Drive – 5 Sets of 3 Reps https://www.youtube.com/watch?v=hKkvWzxvt4M Pausing Split Jerk – 5 Sets of 2 Reps https://www.youtube.com/watch?v=pjVJnIh8eUk *On the dip we are looking for a :02 pause. Focus on the weight staying directly over the ankle bone. Keep the shoulders stacked on top of the hips, creating a vertical dip position. Start with an empty bar. Slowly add weight. *On the pausing split jerk, we have 2 pauses, both being :02 each. One at the dip and the second at the split catch. Load is on the lighter end focusing on technique.

then... 5 sets of 2 reps of split jerk set 1- 50% of best clean & jerk set 2- 54% set 3- 58% set 4- 62% set 5- 66%

WOD: 3 rounds of 3:00 AMRAP with 2:00 rest in between 10 pull ups 8 TTB 15/10 cals row in remaining time Max Effort sandbag cleans *record number of sandbag cleans