03/14/2015

Main – SLC Barbell

Warm-up

Barbell warm-up

5 jump shrugs

5 high pulls

5 muscle snatch

5 OHS

5 drop snatch

5 sotts press

5 hops forward/backward

5 tall SN

5 good mornings

5 kang squats

Mobility

10-15 mins Banded hip stretch

Ankle flexion w/barbell

Front rack

Weightlifting

Review of push jerk, power jerk, and squat jerk.

3 position clean + squat jerk (Establish a heavy 3 position clean + jerk)

power position, hang, floor

Weightlifting

PVC group split jerk warm-up

Split Jerk (From blocks/rack as heavy as possible 5-3-2-2-1)

Saturday, March 14th, 2015 at 2:00 am / WOD