Thursday 10/3

Fitness


Power Clean and Jerk

15 minutes to build to a build to a moderate 3


WOD

"Albuquerque"

9-15-21

Squat cleans (95/65)

Hand release pushups


Performance


Power Clean and Jerk

15 minutes to build to a 1 rep max


WOD

"Albuquerque"

9-15-21

Squat cleans (115/75)

Hand release pushups


Competition


Clean and Jerk

15 minutes to build to a 1 rep max


WOD

"Albuquerque"

9-15-21

Squat cleans (135/95)

Strict handstand pushups


Notes:

We will start the day by building to a 1 rep max clean and jerk for Performance and Competion, while fitness will work on technique with reps of 3.  As always only add weight if you are moving safely and efficiently.  The workout is a mix of a higher skill movement with a more complex lift.  Pick a weight and movement that you can string together the reps.  If you think this workout will take you more than 10 minutes then go lighter and/or choose a lower skill movement.