Warm-up
Spend 2 minutes in Z1
Then, 3 rounds of increasing weight
20t walking lunges
15 sit-ups
10 push jerks
Mobility
Spend 5 minutes warming up the shoulders
Rotational drills
Wall stretch
Anything individually you might need
Strength
Split jerk – if you are comfortable with the movement work up to a heavy single in wave format; 3.2.1
Anyone can clean and snatch. But only champions can jerk. Warm up intelligently. Focus on perfect movement. Hold yourself accountable to being as close to flawless as you can. We can never expect to hit olympic level lifts the entire time, but that doesn’t mean we can’t try. If heavier weight produces bad form, build to a challenging weight and complete an 8 min EMOM
WOD
“Three Horseman”
Teams of 3
:40 max effort at each station, no rest between, only rest at the end
Cals AB
Cals on rower
Burpee touches
Rest 2:00, x5
So :40 at each station as hard as you can. Move to the next station as fast as you can, there is no transition time. After moving through all three stations, add up your reps. Your teams score will be total calories earned and burpees completed at the end of the 5 rounds.
