Afternoon Session
1. jerk grip duck walk (3x 40ft)
2. Clean and Jerk
EMOM x 9 minutes
min 1-3) 3 reps
min 4-6) 2 reps
min 7-9) 1 rep
(increasing weight each set)
3. 4 sets of: 2 clean pull + 1 hang pull @ 90-100% of best clean
4. 11.6/12.5:
7-minute amrap of:
3-6-9-12-etc of:
thrusters (100)
chest to bar pull ups
5. 5 rounds, not for time, of:
20 alternating bird dogs (keep back flat)
12 ghd sit ups
20ft forward crawl
20ft backward crawl
Results:
1. 45, 45, 75
2. 135, 185, 225, 245, 265, 275, 295, 305, 315 (F jerk)
3. 310, 320, 330, 340
4. 15 thrusters into round of 21
5. done
Notes:
-- went too heavy on the CJ too quickly. but that happens. was decently tired for that last rep, and just rushed the jerk and it was poor technique. just not a good mixture.
-- conditioning went okay. tried to just stick with some good sets. could have held on to the thrusters may be a bit better at the time but didn't
-- good core finisher. the crawls with keeping back parallel with the floor are definitely much tastier than a regular bear crawl.
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