28 April 2016

Warm Up:
Mobility - 10 MINUTES
Dynamics:  1 t & b each  (10 MINS)
High knees
butt kick
grapevine
knees straight up and out (hurdles)
knees up outside and bring in (hurdles opposite way)

REVIEW:  Clean & Jerk  (30 MINS)


OPEN WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Rx2:  125/85
Rx3:  any other weights, modified TTB