:startwod:
Warm Up
Joint Mobility and Dynamic Stretching Drills
Strength Workout (SWOD)
Clean and Jerk Max (10 minute time limit)
Daily Workout (DWOD)
3 Rounds of:
500 Meter Row
10 Overhead Squats 95M/65W
10 Burpees
Core Workout
2 Rounds of
25 Back Extensions
10 Glute Ham Sit Ups
:endwod:
*Note = Strength WOD is to find your max Clean & Jerk from the ground to overhead. Any type of Clean is acceptable however I suggest Squat Clean.
Here is a motivational movie. Hit pause during these lifts and watch how they pop the bar off their hips. Also look how low they get when they catch the load in the front squat position on the Clean.
