Warm Up:
Partner Warm-Up
Skill Work:
On a 10:00 clock:
3 unbroken clean and jerks
– Build to a heavy set.
WOD:
5 rounds for time:
200-m run
6 clean and jerks (125/185 lb)
Intended Stimulus: 7-12 Minutes
Intermediate:
5 rounds for time:
200-m run
6 clean and jerks (105/155 lb)
Beginner:
5 rounds for time:
200-m run
6 clean and jerks (55/75 lb)
Home Workout:
5 rounds for time:
200-meter run
10 dumbbell clean and jerks (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Run: Distance, substitutions
Clean and jerk: Load, hang clean and push press
Cooldown:
Accumulate:
30 reach, roll, and lift