Monday Group Strength and Conditioning

WOD 1 = 7min EMOM
-hang squat clean
-squat clean from floor
-2 push jerk

Increase weight each round. Start with empty bar if needed.  Folks with no experience can scale to 1 hang squat clean and 1 push jerk. Coaches can add pause at the bottom of the squat to help newcomers work on “position before weight”.

WOD2 = 10 min, Clean, jerk, front squat
Complete as many rounds as possible in 10 minutes of:

-10 clean and jerks
-10 front squats

for WOD 2 , don’t go above (95/135) unless you have competition experience or oly lifting  background.  Make each rep as clean as possible.

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