Clean & Jerk + 1 Mile Run

  • November 12, 2015
  • By :
Sami
Sami

Strength
Work up to a 1 RM
Clean and Jerk

WOD
1 Mile Run for Time – Rain sub – 100/80 calorie Bike or 2k Row

Or

800m Run*
30 Hang Power Cleans (135,95)
600m Run
20 Shoulder to Overhead
400m Run

Rain sub –  200 dubs-150 dubs-100 dubs or 50/40- 35/25 – 25/15 calories bike or 1k row – 750m row – 500m row

Conditioning Class: WOD
Every 3 minutes for 21 minutes, complete:
20/15 Calories on Assault Bike
50 Double Unders
*Scale down reps as necessary

Conditioning Class: Core
18 Weighted Glute Bridges
30 Hollow Rocks
42 Superman
30 Hollow Rocks
18 Weighted Glute Bridges