Warm-Up:
Row 500m
Then work clean and jerk technique
*Do at least 5 sets of increasing weight, keeping the reps at no more than 2 or 3. Last set should be less than 90% of your 1RM with good form!
Then work clean and jerk technique
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| The result of one too many bachelor parties... |
Dynamic Warm-up
WODs:
Strength:
Deadlift: 75% x 5, 80% x 5, 85% x 5+
MetCon:
"Diane"
21, 15, 9 Reps for Time of:
Deadlift 225#
Handstand Push-ups
*As soon as you finish: 2 min to get max weight ground to overhead any way you want, using the same bar you used for deadlifts. So yeah, unless you plan on C&J'ing 225#, you'll have to drop some weight!
21, 15, 9 Reps for Time of:
Deadlift 225#
Handstand Push-ups
*As soon as you finish: 2 min to get max weight ground to overhead any way you want, using the same bar you used for deadlifts. So yeah, unless you plan on C&J'ing 225#, you'll have to drop some weight!
Endurance:
Run or Row: 10s on, 5s off, 20 rounds all out!
Run or Row: 10s on, 5s off, 20 rounds all out!
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