200M jog w/med ball
10 Med ball deadlifts
8 Med ball Front Squats
8 Pushup2downward dog
8 Med ball push press
5 wall ball shots
Barbell warmup: With an empty bar in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, squat clean from mid shin, press, push press, push jerk
Clean + Jerk Complex (Clean + Hang Clean + Jerk)
Sets start every 4 min
Video courtesy of The Strength Agenda. Third time doing our Clean Complex for this cycle. As a reminder, one rep of the complex consists of 1 Squat Clean, 1 Hang Squat Clean, and 1 Jerk (Split or Power). Our focus is the FAST drop under the bar in the Squat Clean and Hang Squat Clean. %s stay the same, but reps increase, so round time goes up to 4 Min. Get after it!
pic courtesy of Devil WOD
150 Wall-Ball shots (20/14)
Compare to 20180219
Go into this with an idea of what set/rep scheme will allow you to take as few breaks as possible to finish. 10 sets of 15 reps, 15 sets of 10 reps, 3 sets of 50, whatever allows you to stay consistent. Make a game plan and keep it.
Med Ball weight -> 14/10 -> as needed