WOD Monday 12.30.2019

** Reminder Tuesday Classes are 5:30am,6:30am,10:30am,3:30pm ONLY**

** The Gym will be CLOSED New Years Day **

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 60% of 1RM Clean & Jerk

B. Every 2 minutes x 6 sets
Front Squat + Split Jerk
*Sets 1-2 x 3+1 @ 60% of 1RM C&J
*Sets 3-4 x 2+1 @ 65%
*Sets 5-6 x 1+1 @ 70%

C. AMRAP in 8 minutes
50 Dbl-Unders
15 KB Swings (24/16kg)
5 (R) Single Arm KB Thruster
5 (L) Single Arm KB Thruster

*L2

AMRAP in 8 minutes

35-50 Dbl-Unders
15 KB Swings (16/12kg)
5 (R) Single Arm KB Thruster
5 (L) Single Arm KB Thruster

*L1

AMRAP in 8 minutes

25 Dbl-Unders/100 Skips
15 KB Swings (Scale as needed)
5 (R) Single Arm KB Thruster
5 (L) Single Arm KB Thruster