Warm-up:

Row or Run

Crossover Symmetry

20 Banded Good mornings

10 Bird Dogs each side

15 hollow rocks

Duck Walk down (weight in heels and not on toes)

Inch worms back

Handstand practice

 

Barbell:

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

then

Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

 

WoD:

Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk (165/110 lbs)

 

Mobility:

Lax to Shoulders

Mash quads

roll posterior

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021