August 22, 2018

Warm Up: Coach Lead
Overhead Prep
PA Clean Warmup (Build)
Split Jerk Footwork
Double Under Practice

Strength: Clean and Jerk
Level 1: Technique
Level 2: Heavy Double

WOD: “Rodeo”
8min Clock
15 Clean and Jerk (135/95)
25 Double Unders (Lateral Hops)
10 Clean and Jerk (155/115)
25 Double Unders
5 Clean and Jerk (185/135)
25 Clean and Jerk
MR Clean and Jerk (205/145)

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Alpha Athletics Crossfit 412

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