Warm-up
Spend 2 minutes in Z1
Then, coach led warm-up with barbell
Mobility
Hamstring, front rack, and thoracic spine mobility
Strength
Clean and jerk – 1.1.
Complete 5 clusters @85% of 7/24, adding weight to 8/16
Rest 2:00 between sets
Here we go again. Same format, but more weight than last time. Look back and make a plan. Should be across, so again, no building. 85% is going to be a heavy workload. Listen to your coaches and your body, work on weaknesses, so do not just power clean and push jerk if your squat clean and split jerk are a weakness.
WOD
“Double Bubble”
2 rounds
30 box jumps (24/20”)
30 S2OH (95/65#)(75/55#)
30 T2B/K2E
30 cals AB
20:00 cap
February 11th of 2017. Done it before and the people who scaled appropriately made it through no problem. So make sure to look at the movements and identify weakness. Scale as needed so you set yourself up for success. The S2OH to the T2B will be a tricky transition for most, so pay the most attention to those two movements and how they might affect each other.
Accessory work
Banded tricep push-downs – accumulate 100
Pallof press – accumulate 100
