Clean and Jerks —Heavy

 

 

 

 

 

 

 

 

 

 

 

Post wod elation comes with MAD MOBI

Thursday
Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill
Accumulate 5 min in plank pose

Then for quality
Like 3 position
1 clean lift off
1 clean pull
1 squat clean
This equals 1 set of 3

3-3-3-3

Clean and jerk
1-1-1-1-1

wod
For time
20 reps at 75% of Max.

MAD MOBI
roll lats
Roll quads
Pigeon
Thoracic ext

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