19 year old Clean and Jerks 484 lbs

REMINDER: 7pm class is the PIZZA WOD

PART 1

FITNESS/SPORT

3 Min – Every 30 Sec: 1 High Hang Squat Clean

Add Weight

3 Min – Every 30 Sec: 1 Mid Thigh Hang Squat Clean

Add Weight

5 Min EMOM: 1 Squat Clean + 2 Front Squats (build up to challenging double)

Advanced Athletes – Build to a challenging Heavy of the day
Beginner Athletes – Perform 2-4 Squat Cleans with Lighter Weights

PART 2:

FITNESS/SPORT

5 Rounds of:

30 sec Wall Balls
30 sec Rest
30 sec Box Jump or Step Ups
30 sec Rest
30 sec DB Snatch 50/35 or KB Deadlift 70/44
30 sec Rest
30 sec TTB OR Kipping Knee Ups
30 sec Rest

OPTIONAL CORE CASH OUT
3 Sets of
60 sec Standing Paloof Holds Each Side
30 sec of Side Plank Each Side

or

OLY ACCESSORY OPTION

A. Power Clean
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
3 Sets of 1 Rep @ 85%

B. Clean Pull
3 Sets of 2 Reps @ 95% of Squat Clean

C. Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 5 Reps @ 80%

COACH LED COOL DOWN