Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Burgener Warmup –  (See videos below, courtesy of CrossFit Weightlifting Seminar Staff)

     

Two angles of Sage Mertz hitting the Burgener WU

C&J w/u (before C&J): Prior to Clean & Jerk, with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk      

 

 

WOD:

20 Min to est 1RM Snatch

 

20 Min to est 1RM Clean & Jerk

Compare to 4 Feb

Video courtesy of Weightlifting SAVAGE.  Get HYPED!!! Time to see how honing technique over the past 9+ weeks has worked for us.  Trust in your technique and see what you can move! The complexes we did this cycle should allow you to handle some heavy weight under tension. MOVE SOME WEIGHT!!!       

 

 

Cool Down:

Oly Wall Stretch* – 2 min

 

Banded OH stretch – 2 min per side