Public Whiteboard

Components

Clean and Jerk

Grace

Double Grace

Settings

WOD

16APR2019

Tell us how you feel.

Warm-up

Teams of 2
AMRAP 7:
5 Plate Ground to Overhead
25’ Overhead Walking Lunge
10 Plate Hops
25’ Overhead Walking Lunge
*Completed with 25/15# Plate

When Not Working, Choose One:
Active Spidermans
Active Samson
Push-up to Down Dog

Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Hang Power Cleans
5 Front Squats

Mobility

Banded Lat Stretch: 45 Seconds Each Side
Banded Triceps Stretch: 45 Seconds Each Side

Strength & Skill

Power Clean:
1. Jumping & Landing
2. Finish Position
3. Move Prep

Push Jerk:
1. Start Position
2. Move Prep

Weightlifting

Athletes will have 15 minutes to build to their heavy power clean and push jerk
First 5 Minutes: Very Light
Second 5 Minutes: Moderate Weights
Last 5 Minutes: Heavy Attempts

Clean and Jerk (Build to a heavy complex)

Metcon

Athlete Choice (only if they currently have a "Grace" time)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Double Grace (Time)

For Time:

60 Clean And Jerks (135/95)

Whiteboard:

Tuesday, April 16, 2019

Athletes: