WARM UP:
500 M. Row
3 Rounds
10 Pass Throughs
10 Good Morning’s
10 Clean Extensions
10 Clean Pulls
10 Front Squats
LIFT:
Clean Complex
(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Clean, 2 Sec. Hold at the bottom of the Squat)
5 @ 65%
3 @ 70%
3 @ 75
2 x 3 @ 80%
*Work on your barbell pathway. Focus on positioning
SKILL:
ADV: 3 x 5 Wall Faceing Handstand Negatives into Push Up (3 Sec. Lower Down)
*Adjust reps according to strength.
INT: 3 x 1 Wall Walk w/ a 20 Sec. Elevated Hollow Hold.
SCALED: 1-2 Wall Walks
*Adjust reps according to strength.
WOD:
“GRANITE GAMES 1”
AMRAP 15
10 Squat Clean & Jerk (135/95) (115/75) (95/65) (75/55)
15 Bar Facing Burpees
8 Squat Clean & jerks (185/115) (135/95) (115/75) (95/65)
15 Bar Facing Burpees
6 Squat Clean & Jerks (225/145) (165/115) (135/95) (115/75)
15 Bar Facing Burpess
4 Squat Clean & Jerks (275/175) (185/125) (165/105) (135/95)
15 Bar Facing Burpees
2 Squat Clean & Jerks (305/200) (205/135) (185/125) (155/105)
15 Bar Facing Burpees
Max Squat Clean & Jerks (315/205) (225/145) (205/135) (165/115)
POST WOD:
Roll & Stretch
