190122 -“Piston”

(Compare to 170110, 180110)

 

Warm up:

Cardio

Barbell Warm up

Clean & Jerk Breakdown

 

Skill/Strength:

Build to heavy Power C&J (Coach led)

 

WOD: 5x3 Min AMRAPs with 1 Min Rest between

9 Burpees over Bar

6 Cleans

3 Shoulder to O/H

Rx:

Round 1@95/65

Round 2@115/85

Round 3@135/95

Round 4@155/105

Round 5@185/125

Scaled:

All Rounds at 60%

Sport:

Round 1@115/75

Round 2@155/105

Round 3@185/125

Round 4@205/135

Round 5@225/155

 

Mobility:

Tri/Lat LAX

Glute LAX

 

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