Wednesday 6.13.18

 Bea G.

Bea G.

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

Squat Clean with a 3 second pause at knee + Jerk
*Set 1 – 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 – 1 rep @ 80% of 1-RM Clean & Jerk
*Set 3 – 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 – 1 rep @ 90% of 1-RM Clean & Jerk
*Set 6 – 2 reps @ 85% of 1-RM Clean & Jerk

(Perform a regular Clean & Jerk, but, you’re going to pause at the middle of your knee for 3 seconds on the pull in the clean)

 

WOD:
21 Deadlift 225/155
42 GHD sit-ups
100′ DB Walking Lunge with 1 arm OH 50/35
15 Deadlifts (225/155)
30 GHD sit-ups
100’ DB Walking Lunge with 1 arm OH
9 Deadlift 115/155
18 GHD sit-ups
100’ DB Walking Lunge with 1 arm OH

Sc:  155/105 or less
Abmat sit-ups
DB 35/20 or unweighted walking lunges

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