WOD
PH:
1-2x
Shoulder Pre-hab
Elevated Hip Bridges
A:
Barbell Clean Complex
Foot work drills
*receiving pos
*jerk
*split jerk
Push Jerk (3-2-1-1-1-1-1)
Pick 1.
*Use Split or Push Jerk. Which ever you are more comfortable with
Split Jerk (3-2-1-1-1-1-1)
Pick 1.
*Use Split or Push Jerk. Which ever you are more comfortable with
RX: Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
Squat Clean @ 80-85%
Jerk
RX+: CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Squat Clean = 1rep
Jerk = 1rep
O1: Metcon (AMRAP – Reps)
5min AMRAP
Hang Power Clean
Front Squat
Jerk
Count the Clean & Squat as 1rep and the Jerk as a 2nd rep.