Friday 9/23/16


Dynamic warm-up of coach’s choice



3 Push Press’s (empty barbell) + 3 Jerk drops (PVC)



5 Muscle Cleans + 5 Front Squats

*Light loads


(Hang Power Clean + Push Jerk or Push Press if Mobility is bad) x 3-4 sets

*Goal is to find starting weight for Part “A”


A. EMOM for 5min:

Above knee Power Clean + Push Jerk

*Build light to moderate load


EMOM for 5min:

Clean Lift Off with pause + Power Clean+ Push Jerk

*Must build heavier then the weight you choose below


B. “Grace”

30 Clean & Jerks (135/95 lbs)

*This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.

10/13/14 Monday


A. Front Squat; 
5 reps x 5 sets, rest 2min

*Same weight all sets


B. Every 20sec for 10min:

1 Clean & Jerk (135/95)

*Advanced do 1 rep every 10sec for 5min


C. Row 1000m or AirDyne 1.25miles

Rest 3min x 3 sets

*Score is total combined time of all 3 sets



Wod will be posted at gym

12/9/13 Monday


A.  “Grace”

For Time:

30 Clean and Jerks (135/95)


B1. DB Walking Lunges – drop sets; 9, 12, 15/leg, rest 1:30 rest

*start heavy and decrease slightly each set

B2. Ring Rows @ 20×0, 6-9 tough reps x 3 sets, 1:30 rest

*wear vest if you can do them completely horizontal w/ body weight

B3. Strict Ring Dips @ 20×0, AMRAP x 3 sets, rest 1:30



Wod will be posted at gym