JERAD, MARY AND BECCA
Warm-up:
5 min. Bike or 5 min. Row
Dynamic Stretch
2 rounds of Clean Warm-up
Strength:
Clean & Jerk
5 (3)3 (2)4
Time to get heavy.
Squat Clean or Power Clean works.
Take time between sets to rest.
WOD: LEGENDS 21.1
For Total Reps:
AMRAP 3 Min
10 Cleans (weight #1)
10 T2B
Rest 1 min.
AMRAP 3 Min
8 Cleans (weight #2)
8 T2B
Rest 1 min.
AMRAP 3 Min
6 Cleans (weight #3)
6 T2B
35-49 M/F (135, 155, 185) / (95, 110, 130) TTB 10, 8, 6
50-54 M/F (115, 135, 165) / (85, 95, 110) TTB 10, 8, 6
55-59 M/F (105, 125, 145) / (75, 85, 95) TTB 10, 8, 6
60-64 M/F (105, 125, 145) / (75, 85, 95) TTB 5, 4, 3
65+ M/F (95, 115, 135) / (65, 75, 85) TTB 5, 4, 3
Icing:
KOT – Tib Raise – 20 Reps with band.
KOT – Straight Leg Calf Raise – 20 Reps