Warm-up:
Individual…
Row 2 Minutes
Crossover Symmetry
8 Burpee Pullups
Group…
Barbell Warm-up
Fitness:
Four sets of:
Romanian Deadlift x 6-8 reps @ 3 sec descend
Rest 45 seconds
Single Arm Dumbbell Press x 8-10 reps each arm
Rest 45 seconds
Hollow Body Hold x 45-60 seconds
Rest 45 seconds
WoD:
Complete as many reps as possible in 5 minutes of:
Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
Performance:
Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
Use the ten sets to build to today’s 1-RM Clean & Jerk.
WoD:
“Grace”
30 Clean & Jerks (135/95 lbs)
This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.
Mobility:
Mash Quads with Barbell/KB
Partner PVC Forearm mash
Roll out