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Tuesday January 2 2018

WOD:

Part 1:

Build to 5 Rep Clean and Jerk

Part 2: Open Prep

Every Minute on the Minute x 6 Minutes, Complete:

8 Burpees + 8 Chest to Bar Pull-ups

FORMAT:

  • See 5/1/17 for previous 5rm C&J 
  • C&J is recommended to be a Squat Clean and Split Jerk
    • Other variations include:
      • Power Clean and Push Jerk
      • Power Clean and Split Jerk
      • Squat Clean and Push Jerk
  • For Open Prep, increase reps across the minute if desired.
    • For example, if 8 Burpee + 8 Chest to Bar Pull-ups is too easy, increase to 10/10
      • You should be working for 45-50 seconds and resting 10-15 seconds each minute.

SCALING:

  • Chest to Bar Pull-ups
    • Regular Pull-ups
    • Jumping Chest to Bar
    • No Bands today!
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