Friday, 29 March 2013

WARM UP
• Run 800m (do not substitute Row; you do not want to stress/tax your grip in the warm up)

MOVEMENT PREP
• Every 30 sec for 3 minutes:
1 Power Clean & Push Jerk @ 65% C&J 1RM
- Immediately perform 2 Toes-to-Bar after every rep.

• Mobilize the thoracic spine, front rack position, etc. AND/OR Rest - no longer than 5-7 minutes between end of Movement Prep and start of WOD (mobilization can be done before or after Movement Prep, as needed or desired, by each individual).

CONDITIONING
7 minute AMRAP:
3 Clean & Jerk, 135/95#
3 Toes-to-Bar

6 Clean & Jerk, 135/95#
6 Toes-to- Bar

9 Clean & Jerk, 135/95#
9 Toes-to-Bar

12 Clean & Jerk, 135/95#

12 Toes-to-Bar

15 Clean & Jerk, 135/95#
15 Toes-to-Bar

18 Clean & Jerk, 135/95#
18 Toes-to-Bar…
This is a timed workout.  If you complete the round of 18, go on to 21.  If you complete 21, go on to 24, etc.