Monday

Let’s start the week by refining our jerk technique and then hitting a quick Running/Clean and Jerk wod! The weather is finally looking better and the tree pollen count is coming down so lets get out there and run some 200’s and move that barbell!

STRENGTH:

Jerk complex: Push Jerk + Push Jerk + Split jerk

5 x 2 + 1

Increasing weight each set. Let’s use the push jerk to practice dropping straight down and then let that muscle memory carry over to the split jerk and drop straight down under that as well.

METCON:

OPEN

200 meter run, 2 clean and jerks (135/95)

200 meter run, 4 clean and jerks (135/95)

200 meter run, 6 clean and jerks (135/95)

200 meter run, 8 clean and jerks (135/95)

200 meter run, 10 clean and jerks (135,95)

PERFORMANCE

200 Meter Run, 2 Clean and Jerks (115/86)

200 Meter Run, 4 Clean and Jerks (115/85)

200 Meter Run, 6 Clean and Jerks (115/85)

200 Meter Run, 8 Clean and Jerks (115/85)

200 Meter Run, 10 Clean and Jerks (115,85)

FITNESS

200 meter run, 2 clean and jerks (95/65)

200 meter run, 4 clean and jerks (95,65)

200 meter run, 6 clean and jerks (95,65)

200 meter run, 8 clean and jerks (95,65)

200 meter run, 10 clean and jerks (95,65)