Wednesday, January 29, 2014

Strength

Beg
DB/KB Clean and Press

Beg/Inter
Clean and Jerk

Inter/Advanced
Max effort
Clean 2 position (tall, hang) + 1 jerk

WOD
21-15-9
Power clean
(RX: 135/95 INT: 95/65 BEG: 45/30)
C2B Pull ups

Mobility
OH Tissue Smash (Foam Roller)
OH Rib Mob

Weightlifting
Clean Segmented Pull (Low hang, hang, mid hang, finish) + Clean and Jerk x5
Clean and Jerk x5
Jerk Balance 3×5
Pause Front Squats 3×3 @70%