Skill WOD
Spend 10 min to find a heavy power clean and push jerk
(treat this as skill work not strength work, work up in weight but keep technique locked in)
WOD
30 Double Unders
5 Clean and Jerks (135/95)
20 Sit ups
5 Rounds
20 min cap
We do not have many gym rules, but remember this one. We wait to clean up our weights until the last person is done. When someone walks right in front of you to rack up their weight and you still have 55 reps to go is just not cool. Support, encourage or lay in your own sweat until the last athlete is done.
Ryan S and his shadow banging out wall balls!
Competitors WOD
EMOTM for 6 min 2 Hanging Squat Cleans
(drop after each rep so you can hit each one as a solid single)
Front Squats 4/4/4/4
(each set should be more than your clean)
Chest to Bar Progression
7 sets of 8 reps rest :40 between sets
then
10 Box Jump (30/24)
10 Toes to Bar
4 rounds
(this should be under 5 min)