200821 - FYF! Benchmark WOD "50-50-30"

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QOTD - Weekend plans?

WARM UP - 
100m Plate Run
10 Plate Squats
10 Plate Press
10 Curb Calf Raises
@ Turn Around

MOBILIZE - Weighted Calf and Shoulder Roll

COACH PREP -
Every 2 minutes for 10 minutes (5 Rounds)
3 Clean and Jerks
(3 second pause in catch of both lifts - Build to workout weight)

WOD -
(A: Competitor) / (B: Performance)
50 - 50 - 30 FOR TIME
50m sprint x 2
30 Cleans 135/95
50m sprint x 2
30 Jerks 135/95

(C: Fitness)
FOR TIME
50m sprint x 2
30 Cleans 95/65
50m sprint x 2
30 Jerks 95/65
(Keep in mind that this workout should be HARD! So go heavier than you normal would!)

Lauren StensengComment