11.14.19

Warm Up


Three sets of:

Front or Goblet Squat x 6 reps @ 3011
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Dumbbell Death March x 20 steps @ 2011 https://www.youtube.com/watch?v=2o_lal2jpQc



Mobility: https://www.instagram.com/p/ByVWe3sFYH9/
this video will show you thoracic extensions on foam roller, wall deadbugs, and supinated band pull aparts
1. thoracic extensions x two passes up and down with 6 extensions at each - inhale/exhale at each
2. wall deadbugs x 30 seconds continuous - press hard into the wall
3. supinated band pull aparts x 12 reps with 1-2 second pause at each
4. wrist stretches x 30-60 seconds hitting all positions


Primer: split jerk technique
6 reps of jump to split
-stand tall with the feet under the hips
-bend slightly at the knees only and drive up in a slight jump
-keeping your trunk upright, move quickly into the split position to land with equal balance between the feet
-adjust the position and balance if needed and hold for 3 seconds



2 sets of 3 reps jerk balance- empty barbell and then light weight
-begin with feet in a partial split position and the bar in the jerk rack position
-dip straight down and drive straight back up
-as the bar leaves the shoulders, keep the back foot planted and lift the front foot to step out into the full split length
-keep trunk upright and land in the full split length with equal balance between the feet

Skill: Jerks
Every 90 seconds for 9:00 (6 sets)
Power jerk + Split jerk @ 65-70%
pause :02-:03 in the receiving position of the split jerk


WOD

10:00 AMRAP
5 power snatch 95/65
10 pull ups
15 wall balls