Friday 6.17.22

WARMUP

STRENGTH

Pause Clean and Jerk:
1-1-1-1-1
-:03 sec pause at the receiving position of the clean

3 second pause at the receiving position. The jerk can be performed as usual. This is a great opportunity for you to work on consistency with foot position along with fast elbows in the front rack position. Adjust loading as needed with a goal of no failed reps. Focus on a tight upper back in the catch and speed out of the hole!

WOD

12 min AMRAP
4 Cluster (185/125)
20/17 Cal Bike

STIMULUS:
Duration: Moderate
Weight: Heavy
Skill: Moderate
Volume: Low

NOT OPTIONAL POST WOD

3 Position Hamstring Stretch

OPTIONAL POST WOD

5-4-3-2-1 : As Fast as Possible

Vups & Tuck ups