Skill Work: Pre-workout practice
3x Sprint drills + 5 Barbell Clean and Jerk Barbell cycling
WOD: AMRAP 1 x 8 rounds for reps:
100-m sprint
Max clean and jerks (75/115 lb)
– Rest 3:00 between rounds.
Intermediate:
clean and jerks (65/95 lb)
– Rest 3:00 between rounds.
Beginner: On The Every 4 Minutes x 8 rounds for reps:
100-m run
6 clean and jerks (35/45 lb)
– Rest the remainder of each interval.
Home Workout:
8 rounds for reps:
On a 1:00 clock:
100-meter sprint
Max odd-object ground-to-overheads
– Rest 3:00 between rounds.
– Use a loaded backpack, bag of food, anything that can be safely picked and moved overhead.
Cool down:
1 set:
Hamstring scoop stretch
Walking quad stretch
Spiderman lunges
– 25 ft out and back of each.
1 set:
1:00 forearm floor stretch
1:00 scorpion stretch