Grace

Strength

METCON FIRST

WARMUP:
3 Rounds:
15 Wall Balls
15 KBS

MOBILITY

5 World's Greatest (each side)
30 marching calf b/w
7 inchworms
3 pigeon to hip flexor stretch (each side)

1min of 5s contract, 5s relax in child's pose on box
30s flagpole each side

SPECIFIC WARMUP

2 x 5 TnG Power Clean & Jerks (focus on dynamic loading of the jerk) both rounds @ medium weight, second round FAST
5 Power Clean & Jerks @ load you plan on doing for workout. TnG or singles; whichever you plan on doing.

INTENTION:

Medium Weight Barbell cycling. You should be able to TnG 5 reps without too much difficulty. Quick singles work well here.

For Time: 
30 Clean & Jerks 135/95

MetCon

SPEED SQUATS

SPECIFIC WARMUP

3 x 5 fast squats - empty bar, ~35%, ~50%. Keep every rep the same. No pause at top.

E3M12M
10 Back Squats
*start @ 50% 1RM, build
*no pause between reps, work to heavy set 10

 

POST WOD STRETCH
2min couch stretch each side
2min in childs pose