Had some big PR’s Today Katie hit a 200# Clean & Jerk as well as a 205# Clean. Crystal hit a 185# Clean and Jerk and Smiley went from a Frog Stand into a Hand Stand Push into a Hand Stand Walk! Crazy! Video coming soon!
WARM UP:
3 Rounds
20 Double Unders
10 Front Squat (45/35/15)
10 High Shrugs
10 High Pulls
10 Power Cleans
10 Pass Throughs w/ PVC
SKILL:
3×5 Ring Swing
3×5 Ice Cream Maker
3×3 MU Transition w/ band
LIFT:
10 Min. Working Clean & Jerk Technique
WOD:
“Twisted Heavy Grace”
30 Clean and Jerks for Time (205/135) (185/115) (155/105) (135/95)
30 Muscle Up’s for Time
*Must perform 1 Muscle Up after each Clean & Jerk Rep
***Sub MU for C2B Pull Up, MU Transition, or Strict MU from knee’s.
POST WOD:
Coach’s Stretch
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