Tuesday 12/2/14 Warm-Up Row/Run 400M Review of TnG on PC and Split Jerk WOD A. Power clean TnG cluster 3. 3. 3; rest 10sec btw cluster/rest 3mins btw sets x 3 (Build Per Set) B. EMOM 6 Mins-Split jerk from Rack 1. 1. 1 65% of 1rm C. EMOM 6 Mins-Power clean and SJ TnG from the PC straight to SJ 2-3 65% of 1rm CL & J. (Demonstrate what it is we want to see) + Row 500m @2k PR pace rest 3mins x 3 all rows same pace Notes: – build per set on PC – Tech work on SJ – focus on going straight to the jerk from PC on C – if the row is too fast to sustain the same pace back it off a bit – all rows should be the same pace focus on recovery btw rows
Posted on: Tue, 02 Dec 2014 01:00:00 +0000
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