International Elite
WARM-UP:
2 rounds of 500m Row, 15 KB Swing, 15 Shoulder Touches
Dynamic Stretch
STRENGTH:
2 X’s Clean Warm-up
3 Clean and Jerk EMOM for 10 min.
Practicing and building weight in anticipation of today’s workout.
WOD: WZA 22.2
2 min. AMRAP
5 Rounds
20 Bar-Facing Burpees
Max Effort Clean & Jerks
1 min rest
RX
R1: 95, 65 lb
R2: 135, 95 lb
R3: 185, 125 lb
R4: 225, 155 lb
R5: 275, 185 lb
35-49
15 Bar-Facing Burpees,
R1: 75, 55 lb
R2: 95, 65 lb
R3: 135, 95 lb
R4: 185, 135 lb
R5: 225, 155 lb
50-54
15 Bar-Facing Burpees,
R1: 75, 55 lb
R2: 95, 65 lb
R3: 135, 95 lb
R4: 165, 115 lb
R5: 195, 135 lb
55+
15 Bar-Facing Burpees,
R1: 75, 55 lb
R2: 95, 65 lb
R3: 125, 85 lb
R4: 145, 95 lb
R5: 165, 115 lb
ICING:
Get 15 Wallwalks
KOT – Tib Raises 20 Reps each leg.