WOD

WOD
Weightlifting
Clean and Jerk
Primer:
On the 2:00 x 4 Sets:
1 Low-Hang Clean Pull
1 Low-Hang Clean High Pull
1 Low-Hang Squat Clean
2 Split Jerks

Set 1: 52% of 1RM Clean & Jerk
Set 2: 57% of 1RM Clean & Jerk
Set 3: 62% of 1RM Clean & Jerk
Set 4: 67% of 1RM Clean & Jerk

On the Minute x 10:
1 Low-Hang Squat Clean and Jerk

Set 1: 70% of 1RM Clean and Jerk
Sets 2-10: Build to a Heavy Single

Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Mid-line Accessory
Metcon (No Measure)
3 Giant Sets:
15 GHD Sit-ups
:20 Second GHD Hold
25 Hip Extensions
:30 Second Hip Extension Hold

Rest 1 Minutes Between Sets

WOD

WOD  July 24, 2020

WOD
Weightlifting
Clean and Jerk
Primer:
On the 2:00 x 4 Sets:
1 Low-Hang Clean Pull
1 Low-Hang Clean High Pull
1 Low-Hang Squat Clean
2 Split Jerks

Set 1: 52% of 1RM Clean & Jerk
Set 2: 57% of 1RM Clean & Jerk
Set 3: 62% of 1RM Clean & Jerk
Set 4: 67% of 1RM Clean & Jerk

On the Minute x 10:
1 Low-Hang Squat Clean and Jerk

Set 1: 70% of 1RM Clean and Jerk
Sets 2-10: Build to a Heavy Single

Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Mid-line Accessory
Metcon (No Measure)
3 Giant Sets:
15 GHD Sit-ups
:20 Second GHD Hold
25 Hip Extensions
:30 Second Hip Extension Hold

Rest 1 Minutes Between Sets