Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 5-4-3-2-1
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Impact/Focus #2: Clean & Jerk
Warm up as needed (3 sets x 3 reps) before working to establish a heavy 2-rep for Clean & Jerk.
Clean & Jerk 2-2-2-2-2
Notes: Refer to 08.10.2016 for a baseline of your Clean & Jerk.
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WOD
5-10:00 Metabolic Conditioning
Horrible bursitis in my right knee. It’s so poofy. 🙁 Rest, ice, and mob for me today.
OHS: 125×5, 135×4, 145×3, 155×2, 165 (fail)
Clean & Jerk: 150# x 1 (failed the jerk on the second attempt)
OHS: 85×5, 105×4, 115×3, 125×2, 135×1. Not the best day for me.
Clean & Jerk: 140×2