Warm Up:
Warmy+
Xfit WOD:
OTM x 20: 5-5-5-5-4-4-4-4-3-3-3-3-2-2-2-2-1-1-1-1
Clean and jerk. Do 5 clean and jerks (light), on each of the first four minutes. Do 4 clean and jerks on each of the next four minutes. Continue and build up in weight as you go.
Note – The 5’s, 4’s, and even 3’s should begin very light and only gradually build up as you go. Only when you get to the 2’s and 1’s, should the weight begin to feel heavy. Take your time and work on form and rhythm of the movement.
then…
Take a few minutes to reset weight to 60-70% of your heaviest single and then,
1/2 Grace
For time:
15 Clean and jerks.
Pull up work;
18,12,10,10,10
No comments yet.