"You are born small and weak and you die small and weak. How you live in between is what matters"
WOD 121219 Clean & Jerk
BB Gymnastics
1) Clean & Jerk
2 x 2 @70% 75kg
2 x 1 @75% 80kg
2 x 1 @85% 90kg
2 x 1 @90% 95kg rest 60"
4 x 1 @75% 80kg rest 30"
2a) 3 x 5 Pendlay rows - heavier than last week, rest 60" 80,85,90kg
2b) 3 x 5 Jumping Good Mornings - heavier than last week, rest 60" 55,60,65kg
Strength
Back squat
Set 1) Every 30sec for 2min (5 total reps) - 1rep @70% 105kg (Don't re-rack the BB until the last rep)
Rest 2min
Set 2) Every 45sec for 2min15sec (4 total reps) - 1 rep @75% 115kg (Don't re-rack the BB)
Rest 3min
Set 3) Every 60sec for 2min (3 total reps) - 1 rep @80% 122,5kg (Don't re-rack the BB)
Conditioning
"Annie"
50-40-30-20-10
DU
Situp
8'17"
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