OVERVIEW

Today’s WOD is the Clean & Jerk. We will be building to heavy singles throughout the sets. The workout consists of: 2x5 Reps, 3x3 Reps, and 5x1 Reps. We are focusing on form and technique throughout the whole lift keeping the core engaged, moving weight from the floor to the front rack position, then overhead with the Jerk. Remember-Dip-Drive-Dip!

WARM-UP

• Mobility

  • External Rotation

  • Spidermans

  • Hip opener

  • Squat w/ T-spine

  • Scorpions

  • Extensions

• Activation

  • Barbell warmup x 2 rounds

WOD

Clean & Jerk

5-5-3-3-3-1-1-1-1-1

COOL DOWN

Hamstrings

Shoulders

Quads