Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds for quality
With a barbell, evolving towards the clean and jerk; deadlifts, rows, S2OH,
Mobility
Focused mobility based on the strength
Skill/Strength
Power clean and push jerk – Spend 10 minutes warming up past the weight you plan on using in the workout.
WOD
“Exit Game”
Every 6:00 for 30:00 total
30 air squats
20/15 cals AB
10 clean and jerks (135/95#)(115/75#)
Long WOD of the week. Weight on the barbell should allow for 10, challenging, clean and jerks. Looking to go unbroken for pretty much all five rounds. Proper scaling and pacing should allow you to get at least a 1:00 to 1:30 of rest. If you start struggling in later rounds and begin getting no rest, understand that having ways to scale within a workout allows for you to keep moving with intensity.
Cool Down
Spend 5 minutes with recovery as the priority
