Flip it!
We’re flipping the programming today, starting with our WOD and finishing with some clean and jerks for strength.
The WOD should be short and punchy. It’s only 55 reps of each movement, so make sure you’re set up to keep moving!
From there, we’ll be working up to a heavy triple with our clean and jerks. These do not need to be touch and go and any style of clean and jerk is valid!
WOD:
10 – 1
kettlebell swings (53/35)
sit ups
push ups
STR:
Clean and Jerk
heavy triple
WOD: 7:40 Rx
STR: 125# (1 and almost another one @ 135#)
WOD: 6:21 Rx
STR: 155#
WoD: 6:59 Rx
Str: 165#
To work on in the future: for the jerk, keep heels on the ground until the hips are all the way open instead of coming up onto the toes.