Warm Up:

200 Rope contacts

Alt Toe Touch x 5 per leg

One leg RDLs to kicks x5 per leg

10 Downward dog to cobra pose

Bergener W/U*

C&J W/U**

* Two angles of Sage Mertz hitting the Bergener WU

And

** With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, high hang PC, high hang squat clean, squat clean from mid thigh, squat clean from shin, press, push press, push jerk, split jerk

 

 

S/S/S:

20 Min to est 1RM on Snatch

 

Compare to 6Apr

 Last time we 1RM Snatch and C&J was 6Apr. See if you have improved

WOD:

20 Min to est 1 RM on Clean & Jerk

 

Compare to 6Apr

Cool Down:

Couch Stretch – 2 min per side

 

Hang from pull up bar – 2 min