WOD – Tuesday 28 August 2018
3 Rounds
5 Bar Muscle-ups
7 Power Clean and Jerks (115/75 lb.)
PART 1:
To be done 45 minutes before class
3-position Clean & Jerk
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
On the minute for 10 minutes:
Even: 15-20 Chest to bar pull ups
Odd: 8-12 Strict HSPU
– Goal is to complete more reps than on 7/17.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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