5/18/17

PreHab: Scap Activation, Shoulder Prep, Core Activation

Warm-up: Barbell Complex, Kip Swing Drills

Strength: Build to a Heavy 1rep for the day. (choose one you are more comfortable with) 
O1. Push Jerk
O2. Split Jerk

WOD:

Rx: AMRAP 12mins
3 Power Clean & Jerk @75-80%
9 toes to bar

Option1: AMRAP 12mins
3 Power Clean & Jerk @70-75%
9 Knees to Chest

Option 2: AMRAP 12mins
5 Hang Power Clean & Jerk @Moderately Heavy
12 Sit-ups