WOD: Saturday, May 10, 2014

(A) Soft Tissue and Athlete Specific Moblity (5 Min)

Work with Rollers, LaX Ball, Bands

(B) GymNASTY Mobility Warm-Up (10 Min)

(C) Barbell Drills: Clean and Jerk (8 Min)

(D) Clean and Jerk Double Complex (20 Min)

In 20 Minutes, Not for Time, Complete 8-10 Sets of the following two complexes:

  • 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat
  • REST (Lifting partner should probably go here)
  • 1 Clean and Jerk/Split Jerk
  • Start at 50-60% of 1 Rep Max  Clean or Clean & Jerk. Add 5-10 lbs. each round.

(E) Conditioning

For Time, Partitioned any way you want:

  • 100 Russian Kettlebell Swings
  • 100 Sit-Ups

Becca. First Grace in 3 Minutes Rx. Photo by Rafael Vega