8-30-2017

WOD: EMOM for 21min
Min 1 - 4 Burpee Box Jump Over (24/20) + 6 C2B
Min 2 - 4 BBJO + 6 SHSPU
Min 3 - 4 BBJO + 10 KBS (70/53)


*The goal of this EMOM is to test C2B, SHSPU, and KBS under an elevated heart rate.

Lift:

Full Clean and Jerk
1. 75% X 3 Quick singles
2. 80% X 2 Touch and go
3. 85% X 2 Quick singles
4. 90% X 1
5. 92.5% X 1
6. 75% X 3 Touch and go

Between sets 6 Dumbell Push jerks @80/60#

Goal is Consistency in mechanics and to maintain the hieght of your pull each time.

On the jerk focus on a smooth solid landing each rep with no movement. Focus on landing with a bent back knee.

DB's should be done as 6 cycled reps each time

Skill:

80 toes to bar in as few sets as possible

Goal is smooth efficeint reps throughout. Try to bend and kick vs bringing the whole leg up each rep.

Connor MartinComment