Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility
Impact/Focus #1: Clean & Jerk
Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Clean & Jerk.
Clean & Jerk 3-3-2-2-1-1-1RM
Notes: Athletes should attempt to increase weight across sets. Work challenging weights for triple, double, and single rep sets today; head for PR land if you’re feeling frisky.
Post sets/reps/loads to comments.
Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.
Bench Press 5-5-5-5-5
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Clean & Jerk: 1×220#. PR ?
Bench Press: 5×155#.
WOD: 4:15 Rx.
Clean & Jerk: 155#x1
Bench Press: 100#x5
Metcon: 15-12-9-6-3 Pull-Ups/Box Jumps
7:15 Rx’d