Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
The warm-up should evolve as you loosen up
5 deadlifts – muscle cleans – power cleans
5 front squats
5 strict press – push press – jerk
Mobility
Prep for the Olympic lifts
Some dynamic stretching
Pigeon, spiderman, Samson, etc.
Strength
Clean and jerk – 1.1.
Complete 5 clusters @75% of 7/24
Rest 2:00 between sets
Take 75% of the heaviest weight you hit Last Tuesday and warm up to 75%. Then complete 5 clusters at that weight. One clean and jerk, drop the bar, another clean and jerk. Rest 2:00 between clusters. Do not go TnG and do not take more than :10 between lifts.
WOD
“In the Dirt”
2 rounds
200m farmers carry (70/53#)
50 push-ups
Two rounds, AFAP. Grunt work. Go get it.
Accessory Work
Banded face pulls – accumulate 100
Hollow hold plate switches – :20 intervals after each banded set
