08 Oct 14

Posted: October 7, 2014 by House of Bross in Workout
Tags: ,

Warm up
500M row
10 Box step jumps
10 pass through
10 alternating leg jumping lunges…yes 10 ea leg
2 rounds

Step by Step – 10 reps each use a bar if at all possible
Shrug+lean
Shrug+lean+high elbow
Shrug/toes(same time)
Muscle clean
Front squat
Clean pull under

1RM clean and Jerk *****NOTE***
Use the clean that allows you to move the most weight Power or with a full squat. Once your Jerk fails continue to clean
Warm up for this is as follows
1×5 @ 50
1×5 @ 60
1×5 @ 65
1×5 @ 70
1×3 @ 75
1×3 @ 80
1×2 @ 85
1×1 @ 90
1×1 @ 95
1×1 @ ???
Good luck The focus on today is your clean if you need more warm up do so. Make sure once you get into the 80+ range you are taking 2-3 minutes rest between sets. If you have time for the WOD then do so if not then do not worry it is not the focus for today

WOD
Death By Pull-up. With a continuously running clock perform: 1 Pull-up in the first 1 min, 2 Pull-ups in the second 1 min 3 Pull-ups in the third 1 min … Continuing this for as long as you are able.

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