12.12.16

Warm Up: 2:00 row 2:00 couch stretch 10x lateral hops 1 Length of gym Sampson stretch 1 Length of gym inch worm + push up 10x Squat jumps

Mobility 6:00 EMOM :45 stretch, :15 transition time min 1- shoulder circles- in the plank position from the hands, roll clockwise and counterclockwise in circles min 2- band distracted tricep stretch- bring hand into the bar and walk forward leaving your hand by your shoulder. Stretch through the tricep area min 3- single arm hang from the bar- get on a bar where you are still standing on the ground. Hang from one arm with full extension in the shoulder. Get where you feel the stretch in the lat and pec.

Skill: Clean and Jerk Primer: Muscle Clean x 1 rep (Build over 4 sets)

and then…

Every 1:30 minutes, for 4 sets: Hang Clean x 2 reps + 1 jerk

Loading per set: *Sets 1-2 – 70% with a 2-3 second hold in the hang position *Sets 3-4 – 75% with a 2-3 second hold in the hang position

and then…

Clean and Jerk 10:00 EMOM mins 1-2 @ 65% mins 3-4 @ 70% mins 5-6 @ 75% mins 7-10 @ 80%

WOD: 7 RFT 7 TTB 7 OHS 95/65