Warm-up
2:00 of DU practice
Then 3 rounds of Jumping Cindy
15 jumping squats
10 jumping pull-ups
5 clapping push-ups
Mobility
Focus on some jumping mobility for the DU’s and some pull prep for the clean and jerk
Strength
Hang clean and jerk – spend 15 minutes to work up to a heavy single
*can be power or squat clean, a split or push jerk. The choice is yours.
WOD
“Annie on the run”
50.40.30.20.10
DU’s
Sit-ups
200m run after every round
*CFP benchmark WOD. Force the DU’s
Accessory work
Tricep push-downs – 60 total
Banded leg curls – 60 total
