Apr 30, 2017

Monday 2017.05.01

Warmup:
Jog/Row 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
2XBurgener warmup for Clean (pvc and or empty bar)
Then Clean and Jerk progressions (empty bar)
High Hang Clean X3
Above the Knee Clean X3
Mid-Shin Clean X3
High Hang Clean and Press X3
Above the Knee Clean and Push Press X3
Mid-Shin Clean and Push Jerk X3
Then work up to WOD load as needed
WOD:
4 rounds for time:
10 clean and jerks @ 135 / 85
12 Ring dips (Scale to bars, box or bench dips as needed)
400m run
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