Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
5 strict pull-ups or ring rows
10 push-ups
15 air squats
20 sit-ups
Mobility
Long stretch session to prep for the clean and jerk
Strength
A1. Hollow to crunch plate switches – :30 efforts, x4
A2. Plank hold – 1:00, x4
B. Review the rope climb
C. Warm up the clean and jerk
A quick core strength. A skill session to go over the rope climb and then time to warm-up the clean and jerk for the workout. Should be a great opportunity to flex your coaching muscles. Places to help everyone whether they plan on Rxing the movements or what progression/weight they should be using for their WOD.
WOD:
5 rounds
400m run
5 clean and jerks (225/155#)(185/125#)(155/105#)
1 rope climb
Five rounds. Heavy. The clean and jerk should be no more than 75% of your 1RM. Everyone should be looking at these as single reps. Plenty of time to warm up and figure out what weight should be on the bar.
