|great hook grip poster!!|
1. back squat: work up to 3, 2, 1, 1, 1, 1, 1....mildly heavy.
2. sotts presses: first do a front squat then while in the fb bottom perform 3-5 presses. go up in weight on each set. perform only 3-4 sets. keep weight light.
3. clean and jerks: work up to 60%x1 x 5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute.
4. ball slams x 50 total.
5. 100 ab matt sit ups.
1: Squat clean: 80%x2x3 reps, 85%x3x3 reps.
2: Jerk behind the neck: Work up to a 1 RM.
WOD: Complete the following for time:
-20x hang power clean
-20x push press
-20x overhead squat
-20x front squat
*EMOM, perform 5x burpees. Weight = 95#/65#.
Conditioning: 4 rounds - Every 3 minutes, perform:
-Max rep double unders