Fitness
Clean and jerk
Every 2:30 for 5 sets
3 position power clean+2 jerks-moderate (floor, above knee, hip)
WOD
"Gus Polinski"
21-15-9
Single arm KB thrusters (35/26)
Strict pullups
Performance
Clean and jerk
Every 2:30 for 5 sets
3 position power clean+2 jerks-75% (floor, above knee, hip)
WOD
"Gus Polinski"
21-15-9
Single Arm KB thrusters (53/35)
Strict pullups
Competition
Clean and jerk
Every 2:30 for 5 sets
3 position clean+2 jerks-75% (floor, above knee, hip)
WOD
"Gus Polinski"
21-15-9
DB thrusters (50/35/hand)
Strict pullups
Notes:
We will start the day with some clean and jerk technique work. This will be the same position work that we have been doing so keep focusing on hitting your positions and moving the bar fast. The workout is a higher skill version of Fran. Break the strict pullups up early because they will be the limiter for most people.