WOD: Friday, December 19, 2014

(A) Soft Tissue Work (8 minutes)

(B) GymNASTY mobility

(C) Barbell Olympic Weightlifting Warm Up

Press x5, Behind Neck Snatch Grip Press x5, Back Squat x5, Front Squat, Overhead Squat x5, Muscle Snatches x5, Snatch x5, Clean & Jerk x5

IF YOU ARE NOT COMING ON SATURDAY, SKIP TO (G)

(D) Snatch

  • 3x1 @ 60% of 1 RM
  • 2x1 @ 70%
  • 1x1 @ 75%

(E) Clean and Jerk

  • 2x1 @ 60% of 1RM
  • 2x1 @ 70%
  • 2x1 @ 75%

(F) Soft Tissue Work, Mobility, Stretching, and 5 minutes of easy cardio (upstairs or outside)

(G) Find a 1 Rep Max (1RM) Snatch OR Clean & Jerk AND a 1 Rep Max Front Squat

Anna Lai. Juvi album cover. Photo by Rafael Vega