5 Power position power cleans
5 hang power cleans
5 squat cleans from the shin
5 split jerk
Dont be afraid to throw a little weight on
Strenght/skill – Build to your wod weight for the workout. Focus on form, work up to your wod weight in a few sets so you are comfortable picking it up during the wod
5 Rounds15/12 Calorie AAB or row or ski
10 toes to bar or 15 Sit ups
1 Clean and Jerk 80-90%
*not every workout is race. Focus on the lift, don’t rush your set up. Working around 90 percent is going to be tough.
Extra- There should be time for this and you will be plenty warm
You’ll have your weight outs so get after this one. Goal of this is to pretty up your movements at metcon weights (65,45 95/65, 115/75, 135/95)
Pick a weight where you can get 12 unbroken but challenging thrusters.