Tuesday, December 19, 2017

 

WARM UP & ACTIVATION

2 Minutes jumping rope work

Burgener warm up

4 Rds

10 Pass throughs w/pvc

10 straight legged toe touches w/pvc

10 Back squats w/pvc

WOD

"Clean Up"

3 Rds for time

10 Clean & Jerk 135/95

50 Wall Balls 20/14

ACCESSORY

Bench press

2-2-2-2-2-2-2

*choose weight & go up as able, have 1 spotter at least at all times.

*focus on keeping elbows from flaring out, bringing bar to down to touch chest, pause, then driving bar back up without letting elbows flare out, fully extending arms and pausing between each rep briefly.