MICHELLEJERK

Michelle Qayyum 8th best 69 Kilo Weightlifter in the State.

WARM UP:

200 M. JOG

Then:

3 Rounds

10 Front Squat (45/35/15)

10 High Shrugs

10 High Pulls

10 Power Cleans

10 Pass Throughs w/ PVC

Then:

5 Min. of Shoulder and Hip Mobility

SKILL:

5 Min. of Muscle Up Work

-Ring Swing

-Ice Cream Makers

-Transitions

*Work where you are in your progression and have fun!

LIFT:

Power Clean + Hang Squat Clean

5 + 5 @ 65%

4 + 4 @ 75%

3 + 3 @ 80%

3 + 3 @ 80%

WOD:

“TWISTED HEAVY GRACE” (Compare to 6/8/12)

30 Rounds

1 Clean & Jerk (205/135) (185/125) (165/115) (155/105)

1 Muscle Up

*Sub MU for C2B Pull Up, MU Transition,  Strict MU from knee’s, or Jumping MU.

POST WOD:

Shoulder Mobility

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