Friday 03.13.2020

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Drop Air Squat Drill, PVC Scarecrow/Tall Clean Drills, Push Jerk Drills w/PVC, Squat Depth hold with barbell, front rack mashing, etc.)

Impact/Focus: Clean & Jerk
Warm up as needed before completing the following workload for Clean & Jerk.

Every 0:75 seconds for 7 rounds

Clean & Jerk 3-3-3-3-3-3-3

Notes: Today’s repetitions will be power clean + push jerk. Focus should be on cycling the barbell for speed and technique. Athletes are encouraged to practice a smooth transition from the catch of the power clean directly into the drive of the jerk. Work towards goal benchmark Clean & Jerk weights (ie. 95,115,135,155,etc.) utilizing a reference of last week’s 1RM to determine an ideal working weight of 55-70%.

Athlete’s may be afforded an opportunity to make-up their one rep maximum today providing logistics of training facilitate smooth execution without taking away from those moving into their Clean & Jerk training program for Friday’s.

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“AGOQ 4”
3 rounds for time versus a 12:00 cap

9 x Bar Muscle-ups
18 x Toes-2-Bar

Notes: Scaling today to Pull-ups and Knee Raises will be 12 reps and 24 reps respectively. Scaling to Ring Rows and V-ups will be 15 and 30 reps per round. Get some, ninjas.

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Skill Development: “AGOQ 1”
Optional, time permitting Extra Credit WOD to practice pacing and skill sets;

6:00 AMRAP of
8 x Thrusters (115/85lbs)
50 x Double-unders

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