WOD Thursday May 31st

– Midday 3.0 from 9:30am-11:30pm

** REMINDER of schedule change for this weekend **
Friday June 1st 5:30am,6:30am,9:30am,5pm,6pm,7pm
Saturday June 2nd & Sunday June 3rd – The Gym will be CLOSED

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

Movement Prep: (2 rounds of:)
25ft Hip Opener + Closers
10 Cat Camels
10 DeadBugs

Warm-Up:
Rolling Best of 5
– Perform 5 Red Mat Jumps if you are +/-
– Each round the coach will pick a new distance.

Technique:

Review
– Burgerner Warm Up
– Split Jerk

Warm Up sets

Every 2 minutes x 2 sets of
Clean & Jerk x 3 reps @ 40-50%

Every 2 minutes x 2 sets of
Clean & Jerk x 2 reps @ 50-60%

WOD

Every 3 minutes x 5 sets
Clean & Jerk x 1 rep

*Build to a Heavy Single or a new 1RM for the day.

*Rx – Start around 70-75% for your first working set.
*Pack
Start around 65-70% for your first working set.
*Pup
Clean & Jerk x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.