WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
20 Sec. Handstand Hold
Then:
Hip & Shoulder Mobility
SKILL:
3 Rounds (At a walking pace)
40 Ft. Bar O.H. Walk (Jerk Grip) @ 65% 1RM of Jerk
Max Effort L Sit
LIFT:
Clean + Clean & Jerk
2 + 1 @ 65%
2 + 1 @ 70%
2 + 1 @ 75%
1 + 1 @ 80%
1 + 1 @ 85%
*Squat Clean & Jerk on all + reps.
**EX: 2 + 1 = 2 Cleans + 1 Clean & Jerk.
WOD:
“VIPER”
5 Rounds
1 Clean & Jerk @ 85%
3 Muscle Ups
7 Bar Lateral Burpees
*Take from 1RM Clean and Jerk
**Sub. for Muscle Ups is 6 Ring Dips
POST WOD:
Shoulder & Hip Mobility
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