Thursday 10/17/2013 WOD
Warm up
With an empty Barbell
3 sets of
12 Deadlifts
6 power Cleans
3 Push presses
Dynamic Stretches
Clean and jerk progression
Strength /Skill
Clean and Jerks
5-3-3-2-2
Take 20 Mins to build to a 2RM
Touch and go from the ground
Training (Met con)
Level 1 (Fitness)
800 Meter Ski Buy in
30 Clean and Jerks (115/80)
15 weighted Ab-Mat Sit ups (45/25)
15 Clean and Jerks
30 weighted Ab-mat Sit ups
Level 2 ( performance)
(135/95)
2013 10 16
16;32 @115lbs
PR’d CLEAN & JERK @ 195lbs!!!