WOD Saturday 11.02.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Warm Up:

*Heat 1 complete first then Heat 2 after heat 1 has completed the workout

350m row
10 Alt Box Step Ups
5 Power Clean (Empty Bar)
5 Front Squats
5 Push Jerks
5 Split Jerks

3 sets to Build to your 3rd Barbell weight
4 Clean & Jerk
3 Box Jumps
4 Alt Pistols

*Set 1 – 95/65
*Set 2 – 135/85
*Set 3 – 185/115

 

WOD

“20.4”

For time (Time Cap 20 minutes)
30 Box Jumps (24/20”)
15 Clean & Jerk (95/65)
30 Box Jumps
15 Clean & Jerk (135/85)
30 Box Jumps
10 Clean & Jerk (185/115)
30 Alt Pistols
10 Clean & Jerk (225/145)
30 Alt Pistols
5 Clean & Jerk (275/175)
30 Alt Pistols
5 Clean & Jerk (315/205)

*L2

30 Box Jumps (24/20”)
15 Clean & Jerk (75/55)
30 Box Jumps
15 Clean & Jerk (95/65)
30 Box Jumps
10 Clean & Jerk (135/85)
30 Alt Pistols
10 Clean & Jerk (155/95)
30 Alt Pistols
5 Clean & Jerk (165/110)
30 Alt Pistols
5 Clean & Jerk (185/115)

*L1

20 Box Jumps (20/16”)
15 Clean & Jerk (65/45)
20 Box Jumps
15 Clean & Jerk (75/55)
20 Box Jumps
10 Clean & Jerk (95/65)
20 Alt Box Pistols
10 Clean & Jerk (115/75)
20 Alt Box Pistols
5 Clean & Jerk (135/85)
20 Alt Box Pistols
5 Clean & Jerk (155/95)