Warm-up Drills
I. Row 3:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Clean Pull
5 x Clean
5 x Push Jerk
III. Mobility
Impact/Focus #1: Clean
Following movement review, warm up as needed (3 sets x 3 reps) before completing the following workload.
Clean 1-1-1-1-1
Post loads to comments.
Impact/Focus #2: Push/Split Jerk
Warm up as needed completing the following workload.
Push/Split Jerk 5-4-3-2-1
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Skill Development: Posterior Chain (Optional)
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10
Clean: 225×1
Split Jerk: 210×1
“Moose Snuggles”: 9 rounds +1 ttb
Will do the posterior chain work during the PM sessions tonight… This was one of the most fun WW sessions in recent memory; great progress felt throughout the Split Jerks work. Thank you for the push, comrades.
“Clean” : 125 (145 F)
“Split Jerk”: 125
not best day, back somewhat sore.
“Moose Snuggles”: 7 Rounds