Monday 07.12.2021

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Warm-up Drills
I. Jump Rope Single Unders x 150 reps (ie 50,40,30,20,10 with breathers) or a cumulative 2:00 (minimum)
II. Foam Rolling & Dynamic Series
IV. Mobility Drills

Impact/Focus: Clean & Jerk
Warm-up sets of 2-3 reps, touch and go, full squat movement w/ reset of feet and front rack before the Push or Split Jerk overhead; Build to a starting weight 60% or heavier (For a C&J or Clean 1RM).

4 Rounds on the 2:00 of
2 x Clean & Jerk
4 Rounds on the 2:00 of
1 x Clean & Jerk

**touch and go for the sets of 2; climb weight each set as able, repeat the best weight lifted for the final 2-3 rounds.

Post scores to comments.

“Wave Summation”
5 Rounds for time of

35 x Double-unders
7 x Push Jerk (135/95lbs)
10 x Burpees Over Bar
20 x Double-unders

**Rest 1:00 between rounds

Notes: Weight selections for today will be based on 60% of an athlete’s one rep max for the Push Jerk and/or their best weight or training result from the Impact/Focus portion of training. Scaling and Rx+ training will be covered during the whiteboard brief and during WOD warm-up.

Post scores to comments.

Samy Daghir

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