12/2/14 WOD

12/2/14 WOD

Tuesday 12/2/14

 

Warm-Up

Row/Run 400M

Review of TnG on PC and Split Jerk

 

WOD

A. Power clean TnG cluster 3. 3. 3; rest 10sec btw cluster/rest 3mins btw sets x 3 (Build Per Set)
B. EMOM 6 Mins-Split jerk from Rack 1. 1. 1 65% of 1rm
C. EMOM 6 Mins-Power clean and SJ TnG from the PC straight to SJ 2-3 65% of 1rm CL & J. (Demonstrate what it is we want to see)
+
Row 500m @2k PR pace
rest 3mins x 3 all rows same pace

Notes:
– build per set on PC
– Tech work on SJ
– focus on going straight to the jerk from PC on C
– if the row is too fast to sustain the same pace back it off a bit
– all rows should be the same pace focus on recovery btw rows

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