12/9/14 WOD

12/9/14 WOD

Tuesday 12/9/14


Row/Run 400m

8-Snatch Grip Push Press (From behind the back empty bar)

10 total- Slow stretching lunges

PC/Jerk Warm Up as a Group


A. Power clean TnG cluster 2. 2. 2; rest 10sec btw each cluster/rest 3mins x 3
B. Split Jerks from blocks 1. 1. 1 65% of 1rm – emom – 8 mins
C. 5 sets of 5 for time 155/105# PC and jerk Tng “Grace” style
Row 500m @2k PR pace
rest 3mins x 4 all rows same pace

– build per set on PC
– Tech work on SJ
– record rest times btw sets
– 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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