11/18/2015

11/18/2015

dynamic :
a) 800 meter run

mobility :
a) shoulder smash with lax
b) banded shoulder distraction
c) lat band stretch

jerk technique drill :
a) dip
b) drive
c) re-dip

 

Jerk (split or push - find a one rep max in 15 minutes

 

partner wod
8 minute amrap
3, 6, 9, 12…
unbroken hang power clean (135/95)
bar facing burpees

notes :
- scaled = 95/65
- clock will go in to 7 minute clock at conclusion of wod.

 

7 minute clock
team total for ground to overhead.

notes :
- partners can hit different weight.
- score = weight added together.
- any variation of bar starting on ground and locked out overhead.


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