Saturday 22.12.10 WOD

A. Power Clean + Push Jerk

5x 1 + 3 @moderate to heavy load

rest 2 mins


50Ft FR Lunges 50/35

12 SA DB Hang Clean (6 ea) 50/35

9 Box Jumps 24/20

Rest 1:1

Purpose and Desired stimulus:

– Clean and Jerk work

– DB Work

– unilateral leg movement

– Open Movement 1:1 intervals

– DB Work

– Aggressive pacing intervals

Scale to ensure the desired purpose and stimulus are met with the following

Scaling options:

– Scale weight and movements

to ensure aggressive pacing

and sound technique

– Push Jerks can be scaled to strict

press for beginners or anyone unable to dip

drive due to injury