Warm-up
Spend 2 minutes in Z1
Then 2 rounds with a barbell
10 straight leg deadlifts
10 hang cleans
10 front squats
10 strict press with stretch
10 good mornings
Mobility
5-8 minutes of mobility based on what you need. Use your time wisely.
Strength
Power clean and push jerk – working up to a heavy single in 15 min max
Warm this up and focus on the footwork in both movements. Should be two positions. The power position; where we pull or push from, and the finish position; where we catch or squat. Demand perfection even while warming up.
WOD
“Car Keys”
3 rounds
50 cals on the rower
100 DU’s
50 walking lunges
No more singles, meaning if you have been here for more than 3 months, you will practice DU’s for the same amount of time that there are prescribed reps. Today that means 100 (we will just make it :90 or 1:30 of practice). Today you get off easy.
I posted a video earlier in the week that might help you with these. Look back and give it a watch.
