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+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

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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