WARM UP:
500 M. Row
25 Thrusters (45/35/15)
15 Pull Ups
Then:
5 Min. Hip and Shoulder Mobility
SKILL:
7 Min. of Bar Work
-Hollow Holds
-Bar Swing
-Hollow Tap
-Bar Push Away
LIFT:
Clean + Jerk
4 + 2 @ 60%
4 + 2 @ 70%
4 + 2 @ 80%
4 + 2 @ 80%
4 + 2 @ 80%
*If you do not have have a Clean & Jerk max take from 1RM Jerk or 85% of 1RM Clean.
**Read as follows: 1 Clean, 1 Clean, 1 Clean & Jerk, 1 Clean & Jerk.
WOD:
“STAN”
5 Rounds
10 Thrusters (115/75) (95/65) (75/55) (65/45)
10 C2B Pull Ups
*Rest 2 Min. Between Rounds.
**Goal is to do all 20 reps within a minute. For advanced unbroken.
***Score is total time.
POST WOD:
Hip and Shoulder Mobility
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