“Higher Learning”

Prep work
-Core activation
-Glute activation

Partner WOD
On a running clock of 20 min
Complete the following
3 rounds each
-2 rope climbs
-10 clean and jerk (165#,115#)
-200m run
*you may use up the whole 20min if need be but your score will only be each round added together. Sprint intervals! This runs as a tag team WOD. One person working at a time.

“The descent”

10 min…
Work up to heaviest power snatch for today
Take 60% of the number today to use for the WOD

WOD
-20 power snatch
-20 sit up
-20 pull up
-15 power snatch
-15 sit up
-15 pull up
-10 power snatch
-10 sit up
-10 pull up

“Got to be strong!!”

Shoulder prep
Core activation

Strength/Technique
Push jerk+ split jerk
After warm up use 6 lifts to get to 70% of 1 RM clean and jerk then
4 single complexes at 70%

Then 8 min EMOM
-1 clean and jerk

WOD
3 rounds
-20 wall ball (20#,14#)
-20 pull ups

“My ball”

WOD
12 minute AMRAP
-10 alt arm push up on med ball
-12 med ball squat cleans (20#,14#)
-14 mountain climbers (both hands on ball)

For the box as well as the Open Street Event

Hope to see you guys there!!

Hope to see you guys there!!