Warm up

400 meter run

With a PVC pipe

3 sets of

10 Pass thru’s

10 Over Head squats

Toes to bar Practice

Strength/Skill

Power Clean and Jerk

5-5-3-3-1-1

Take 20 mins to build up to a heavy single

Training:

Over the course of the next few weeks everyone will get a chance to participate or re-do in this years open WODS .  Everyone will get an opportunity to see if you have either improved or need to get back to the basics and take your game up a notch. Lets have some fun! YEAAAAA Buddy!

If your going to dump, please dump on the pads. BOOM!

WORKOUT 13.4

7 Minute AMRAP of

MEN – includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps
3 Toes-to-bar

135 pound Clean and jerk, 6 reps
6 Toes-to-bar

135 pound Clean and jerk, 9 reps
9 Toes-to-bar

135 pound Clean and jerk, 12 reps
12 Toes-to-bar

135 pound Clean and jerk, 15 reps
15 Toes-to-bar

135 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.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:

95 pound Clean and jerk, 3 reps
3 Toes-to-bar

95 pound Clean and jerk, 6 reps
6 Toes-to-bar

95 pound Clean and jerk, 9 reps
9 Toes-to-bar

95 pound Clean and jerk, 12 reps
12 Toes-to-bar

95 pound Clean and jerk, 15 reps
15 Toes-to-bar

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.