OVERVIEW
Today’s WOD is an interval based Amrap alternating between clean & jerks, and pull-ups. Each 3 minute round will start with a 400m Run, and finish with maximum repetitions of either pull-ups or clean & jerks. Only 1 movement will be performed each round, so run + c&j or run + pull-ups. We’ll need to move quickly through the run to have as much time as possible to accumulate reps of each movement (hence RUN, not jog). We rest 1 minute between each round.
WARM-UP
Mobility/Activation
Run Prep:
Frankensteins
Quad stretch
Daisy pickers
Knee hugs
Lunges
Backward heel taps (acl care)
Open/close gates
Side shuffle
Warmup
Empty bar circuit
Build to WOD weight clean & Jerk
3-5 Pull-ups between sets
WOD
4 x 3 min rounds:
400m run + max pull-ups
Rest 1 minute
400m run + max clean and jerks
Rest 1 minute
400m run + max pull-ups
Rest 1 minute
400m run + max clean and jerks
COOL DOWN
Hamstring stretch
Lat mash