07.18.2022

One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes  
run 200m easy



One Round
5 reps of press and reach for 5 second pause
5 power cleans from the mid-thigh
5 power cleans from the knee
5 power clean + jerk




Strength
A. tall jerks   https://youtu.be/QWCyQBN1vDM
3 sets of 5 reps- light for technique.
 
The tall jerk is a technique exercise that helps with aggressiveness, timing and accuracy in the jerk. 
 
B. 8 sets of 1 power clean + jerk @ 75%




WOD
"Advance"
Last Chance Qualifier workout 3
Time cap 15:00
1,2,3,4,5,6,7,8,9,10 reps
clean & jerk
shuttle runs 50 feet (25 feet out and back)
RX  155/105
INT 115/85
SC 95/65