TUESDAY 9-25-18

HAPPY BIRTHDAY COACH JAKEπŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰

 

 

WARM UP

1 min bike

1 min Row

2-3 xΒ 

10 Plank down/up

20 secWrist circles Β 

5 xMANMAKERS

10 T2B

STRENGTH in 20 min

Hang Squat Clean + Low Hang Squat Clean + Split Jerk

-4 Heavy Sets total, increasing weight each set! Try to do all your sets between 70 and 80% of your best squat clean and work on pulling yourself under the barbell each rep! Low hang is from just below the knee but without touching the ground! Do both of these reps without dropping the barbell between reps! Finish with a Jerk!

WOD

Team Series Event 2

*7 Minute Time Cap! This time cap just keeps the intensity high! I would suggest just doing fast singles here its not worth the touch and go reps this workout will come to you just try and stay at a decent pace with your singles!

Complete as many reps as possible in 7 minutes following this pattern:

20 squat cleans, 135 / 95 lb.

20 squat cleans, 185 / 125 lb.

20 squat cleans, 225 / 155 lb.

Scaled Option

Complete as many reps as possible in 7 minutes following this pattern:

20 squat cleans, 95 /65 lb.

20 squat cleans, 135 /95 lb.

20 squat cleans, 155 / 105 lb.

Newer athletes may want to further reduce the loading. The first load should be easy. The second load should be harder, but you should be able to complete the 20 reps in 2-3 minutes. The final load should be heavy for you but doable

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