Wednesday 5.9.18

 Denise V.

Denise V.

Strength:
Every 2 minutes, for 12 minutes (6 sets):

Slow Pull Clean + 2 Jerks x 1 rep
*Set 1 @ 65% of 1-RM Clean & Jerk
*Set 2 @ 70% of 1-RM Clean & Jerk
*Set 3 @ 75% of 1-RM Clean & Jerk
*Sets 4-5 @ 80% of 1-RM Clean & Jerk
*Set 6 @ 85% of 1-RM Clean & Jerk

Slow Clean Pull:  See video Below.  It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks

WOD:
For time, using a single dumbbell:

10 weighted pull-ups
30 overhead lunges
10 weighted pull-ups
40 snatches, alternating arms
10 weighted pull-ups
40 hang clean and jerks - 5 on each arm
10 weighted pull-ups
30 overhead lunges
10 weighted pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Sc:  35/20 or less.  Unweighted lunges.  Unweighted pull-ups.

 

Mandi Reading