WARMUP
10 min AMRAP
1 min cardio
10 leg swings
10 banded side steps
5 air squats
5 jump squats
10 bent rows
10 Banded Pull Aparts
Then..
BB Warmup
STRENGTH
5 min EMOM
1 Power Clean
5 min EMOM
1 Squat Clean
5 min EMOM
1 Push Jerk
5 min EMOM
1 Split Jerk
**Use this time to practice the movements and get ready for the WOD
WOD
In a 10 min window:
Min 0-2: 12 Clean & Jerk (135/95)
Min 2-4: 10 Clean & Jerk (155/105)
Min 4-6: 8 Clean & Jerk (185/125)
Min 6-8: 6 Clean & Jerk (205/145)
Min 8-10: Max Clean & Jerk (225/155)
*Scale as needed. Each rep range and loading is listed to be completed within the 2 minute window and this workout should go from reasonable to progressively more difficult. Athletes should adjust the loading to something that allows them to get to the 6-8 minute window. If you are unable to complete the work within the 2 min window, your workout is done.
STIMULUS:
Duration: Short
Weight: Moderate to Heavy
Skill: High
Volume: Low
OPTIONAL POST WOD
3x
10 Hip Extension
50’ Front Rack Carry
20 Flutter Kicks
CrossFit Reserve 