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FRIDAY 20210129

Warm-up

10 Banded Passthru
10 Banded Pull-aparts (Crossbody and Diagonal)
10 Floor-facing Snow Angels
10 Spiderman Stretch w/Reach
10 Sumo Inch Worms
Pigeon Stretch
:60 Air Squat Hold
Calf/Ankle Stretch on Rig

Jerk Warm-up:
5 Jerk Dips
5 Split Jerks
5 Presses in Split Stance
5 Behind the Neck Split Jerk


Strength and Skill

Every 1:30 for 12:00 (8 Sets):
1 Split Jerk w/:01 Pause in dip (at a moderate load–working on technique, positioning, and balance)*

Try to avoid re-dipping after the pause, and attempt to stay balanced/back on heels through the dip and drive with chest up.

FITNESS 20210129

3 Rounds For Time with a 15 Minute Cap:
400M Run
12 DB Goblet Squats (50/35#)
8 SA Shoulder-to-Overhead (50/35#) (8/arm)

Scoring: Time


PERFORMANCE 20210129

3 Rounds For Time with a 15 Minute Cap:
400M Run
12 Front Squats (115/85#)
8 Shoulder-to-Overhead (115/85#)

Scoring: Time

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