Warm-up
15 OHS
15 GHD sit ups
15 back ext
5 pull ups
10 push ups or 5 HSPU

practice Clean and Jerks

Cindy

if you have a weight vest wear it.

Warm-up; 3x
15 squats
15 KBS
1 min plank
3 handstands
10 pullups
50 ft bear crawl

20 min amrap
25 DUs
20 situps
15 OH WL
10 thrusters

Warm-up
leg swings
shoulder swings
50 jump ropes
10 GHD sit ups
10 back ext
5 pull ups
10 push ups

practice split jerks

7 rounds
10 deadlifts
12 KBS
15 box jumps

warm up
5 rounds of Cindy

Super Saturday Sixty
60 Box jumps
60 KBS
60 Pullups
60 Push ups
60 situps
60 Push Presses

Warm-up
3x
15 OHS
15 GHD situps
15 back ext
15 Pullups
15 ring dips

row 4 rounds of 500m with a 2:00 rest between rounds. Try to keep each round within 3 seconds of the previous round.

Warm-up
Amundson warm-up
15 walking lunges
15 OHS
15 GHD sit-ups
15 back ext
15 pull ups
15 ring dips (sub push-ups)

practice Clean and Jerk

15 Min AMRAP
10 pull ups
15 wall balls
20 cal row

Warm-up
Leg swings
Shoulder swings
Paleo-chair with adductor stretch
Push-ups
Pull-ups

5×3 Cleans

Make sure you go through the full ROM with each clean. If you do not “catch” the bar in a front squat, complete a front squat before moving on to the next rep.

Warm-up:
leg swings
Shoulder swings
Squats
Pullups
Pushups

Jump rope practice

5×5 Back Squat

Warm up: 3 rounds
10 walking lunges
10 OHS
10 GHD sit-ups
10 back extension
10 pull ups
10 push ups

practice snatch balance

WOD:
250m row
20 snatch
500m row
15 snatch
750m row
10 snatch
1000m row
5 snatch

Go through ROM with each snatch. If power snatching, finish with an overhead squat.