Tuesday, June 23

Warm-up

Tabata double unders

10 hip extensions

10 GHD sit-ups

10 med bal cleans with med ball

10 push jerks with med ball

Handwalking practice. Warm up and then 3 attempts for max distance.

Burgener warm-up with clean grip

 

Oly technique practice

2 sets of 3 reps with empty bar of (1 Power Clean and 2 Push Jerks=1 rep)

2 sets of 3 reps at 50% of 1RM of (1 Power Clean and 2 Push Jerks=1 rep)

 

WOD

DT

5 rounds for time of:

deadlifts, 12 reps

hang power cleans, 9 reps

push jerks, 6 reps

 

L1- Choose weight and modifications
L2- 135/95lbs
L3- 155/105lbs

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