MOBILITY: Thoracic Keg Drill
SKILL: Burgener warm up, Go through the 4 motions, 3x each w/PVC, then 3x each with bar. Work up to WOD weight.
WOD: "Grace"
30 Clean and Jerk (135/95)
5 minute time cap
Rest 8 minutes THEN:
Row 800 m for time
To review a clean and jerk, watch here-courtesy of Coach Ponce. A split is not necessary for the jerk, but when you get tired, it sure comes in handy- remember back foot is stability, bring the front foot back first and then the back foot to meet it. A full rep is when your feet are completely stable under your body.
Start your kids at crossfit young, they are always watching you, and want to be just like you.
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