Monday August 31st WOD

Warm up:  1000m row

Mobility:  Hip openers

-Lunge with elbow to foot

-Sampson stretch

-Bottom of squat hold

Strength:  Clean and jerk build

-15 minutes

Strength:  Hatch

-Week 6, Day 1

Conditioning:  For reps

Complete as many reps as possible in 5 minutes

-Squat Clean and Jerk

-175/105lbs (sub 135/85, 115/65)

The barbell begins on the ground. The athlete will clean the bar and must pass through a full squat with hips below knees. The athlete may power clean and front squat or squat clean.  The athlete may push jerk or split jerk.  The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.  Touch and go is permitted. No bouncing.

Post:  Foam roll

Nick ProhaskaComment