FRI 8/25/23 WOD

Warm Up - 5:00 row, bike, or ski – Then - 2 sets: 12 DB Romanian deadlifts - 9 DB front squats – 6 power jumps – C & J progression (empty bar): 5 DL shrug – 5 power cleans – 5 tall cleans + shoulder presses - 5 cleans and jerks (empty bar) - 5 cleans and jerks (add weight) - 5 cleans and jerks (add weight) - 5 cleans and jerks (working weight) –

WOD

Gwen
For load:
15-12-9:
Clean and jerks
– Touch-and-go at the floor only. Use the same load for each set.
(5 Min per set)

Strength – Clean & Jerk – 1-1-1-1-1-1 (2 min per set) (work to heaviest)

Post WOD - 3 sets:  20 banded pull-aparts - :30 wrist extension stretch/arm