JENN
Warm-up:
1/2 Tabata KB Swings, Goblet Squats, 1/2 Kneeling Bottoms-up Press
Dynamic Stretch
Purpose
The TALL CLEAN can help train and reinforce the proper mechanics of the pull under the bar, and train speed, aggressiveness, confidence and precision in the turnover.
Strength:
Tall Clean – (4)3 Build Weight
Hang Squat Clean – (3)3 Build Weight
Squat Clean – (2)3 Build Weight
WOD: TRIPLE DOUBLE
For Total Reps:
3 min. AMRAP
9 Power Cleans 115/85
11 Lateral Bar Jumps
Rest 3 min.
3 min. AMRAP
7 Power Cleans 135/95
13 Lateral Bar Jumps
Rest 3 min.
3 min AMRAP
5 Power Cleans 155/105
15 Lateral Bar Jumps
Icing:
Airplane to 25 and back.
KOT – Tib Raise w/ Bands 20 Reps
KOT – Straight Leg Calf Raise on Slant Board 10 Reps Each Leg.