Power Clean 20, 30, 40, 50% of DL 1 Rep max x 2 reps, and jerk the second rep. Work on form!
Do 3 deep ring dip stretches between each set (keep your body vertical and stomach tight!)
Do 3 deep ring dip stretches between each set (keep your body vertical and stomach tight!)
Dynamic Warm-up
WODs:
Strength:
Deadlift: 75% x 5, 80% x 5, 85% x 5
Good Mornings 3x10 at medium weight
Good Mornings 3x10 at medium weight
MetCon:
Endurance:
Run or Row: 30s on, 20s off x 10
Pic1: No Bus, nobody wants to play catch with a 170# stone
Pic2: Frustration!
Pic2: Frustration!
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