WOD Monday 01.13.2020

Mobility:
3-Pos Shoulder Stretch x 45 seconds/Stretch
Couch Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Cat Camel x 10 reps
Samson Stretch + T-Spine Opener x 10 Alt reps
Inchworm + Push Up x 5 reps

Warm Up:

AMARP in 4 minutes
50 Skips
10 Plate GTOH
8 Alt Jumping Lunges
6 Ring Rows

Technique & Lift:

Split Jerk
– Press
– Push Press
– Jerk Balance
– Tall Jerk
– Split Jerk

A. 7 minutes for 2-3 sets of:
2 Front Squats + 2 Split Jerks
*Build up to your starting weight of 65% of 1RM Clean & Jerk

B. Every 2 minutes x 6 sets
Front Squat + Split Jerk
*Sets 1-2 x 3+1 @ 70% of 1RM C&J
*Sets 3-4 x 2+1 @ 75%
*Sets 5-6 x 1+1 @ 80%

C. AMRAP in 6 minutes
50 Dbl-Unders
5 (R) KB Snatch (24/16kg)
5 (L) KB Snatch
20 Alt KB Goblet Lunges

*L2

AMRAP in 6 minutes
50 Dbl-Unders
5 (R) KB Snatch (16/12kg)
5 (L) KB Snatch
20 Alt KB Goblet Lunges

*L1

AMRAP in 6 minutes
100 Skips or 30 seconds of Attempts
5 (R) KB Snatch (25/15lb)
5 (L) KB Snatch
20 Alt KB Goblet Lunges