Wednesday, December 9

Warm-up:

3 Mins of Double under practice

10 toes to rings

10 toes to bars or knee ups

Grab a partner Burgener “Pre warm-up”: The first exercise is the 1st person sits on ground with legs straight out and arms straight out to the sides, while the 2nd person jump over the right arm, legs and left arm- 5 times one way and 5 times the other way. Partners switch. The second exercise is the 1st person gets on hands and knees while the second person jumps over the back and then crawls under the person five times over and under. Then the partners switch.

 

As a group Burgener warm-up with clean grip, jerk teaching (start from behind the neck helps).

 

Lift:

Jerk: Work up to a max set of 5 reps

 

WOD:

3 Rounds for time:

30 Toes to Bar

15 Clean and Jerks

 

L1- choose weight and knee ups or toes to rings

L2- 135lbs/85lbs
L3- 155lbs/105lbs

 

 

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