04.09.2021

Warm Up
2 rounds
10 PVC RDLs + pass thru
5 PVC Cuban press
5 burpee high jump
10 hanging active shrugs
5 empty barbell tall cleans

Lats and Glutes
3 sets
https://www.instagram.com/p/B-Uz5iVno6A/?utm_source=ig_embed

A. banded lat rows x 8-10/side- with KB and a long band

B. Glute work- use blue mini-bands
1. lateral walks x 15 each direction
2. monster walks x 10 forward and back
3. standing kick backs x 5 each side
4. banded air squats x 5
5. standing abduction x 5 each side


Primer
3 sets of 3 reps tall jerk
3 sets of 3 reps power clean right into the power jerk- no pause


Strength
Clean + jerk
6 sets
1 power clean + 1 power jerk
set 1-2 @ 60%
set 3-4 @ 65%
set 5-6 @ 70%

WOD
"Z"
every 4:00 for 5 rounds
30 air squats
20/15 cals row
7 clean & jerks 115/85 95/65 75/55