WOD: Workout of the Day August 21, 2018

WOD

Lifting

Every 2 Minutes for 10 Minutes

3 Clean and Jerks

Pick a loading similar to your working weight for a 3 position clean. Remember you will perform the full clean and jerk three times! Not 3 cleans and then 3 jerks!

Conditioning

5 rounds for max reps of:

Front Rack Hold (@ 1RM front squat weight) 1:00

Max Rep Calorie Row 1:00

1:00 rest

Load the barbell to your 1RM front squat weight ONLY if you maintain an effective front rack position with elbows parallel to the floor and barbell resting on the shoulder. If you are struggling with mobility, scale the weight down to something you can use to help produce an effective front rack position. Whether that simply be bands or using the rig and PVC pipes to help maintain the position.