Wednesday, 6/24

Heads Up! With max effort Jerks tomorrow, there’s no one better to hear from
then CFDC & DCW resident Oly-guru, Coach Mike C. about why we recover from the split jerk the way we do in our new Ask the Coaches blog series.

Warm-Up
3 rounds of
5 Hanging Scap Retractions
10 Supine Scorpion
5 Rolling Split Straddles
10 OH Band Pull Apart
5 Hips to Wall

Skill
EMOM for 12min
A) 6 Kip Swings (scale up to: 3 Kip Swing + 3 CTB /OR/ 5 Butterfly Pull-ups)
B) 6 Reps Core Complex*
* 1 Rep = 1 V-Up +1 V with Right Elbow to Left Knee +1 V-Up +1 V with Left Elbow to Right Knee

Partner Met-Con (20 Min Cap)
6 Rounds per partner of
8 Pull-ups
12 KB Swings

– One Partner working at a time to complete a full round of PU and KBS, then rests while other goes.
– Scale Pull-ups to 4 band assisted or 8 Ring Rows

Cool Down
Band Hamstring Series