Dynamite

Warm-up:

Row 300m 
Group Syncro Bar Work: Clean & Jerk

  1. 10 Clean Pulls w/bar
  2. 5 Squat Rack Deliveries + Strict Press w/bar 
  3. 5 Split Drop Catch w/bar
  4. 3 Clean & Jerks w/bar

Followed by:

10 Hip Extensions 

Mobility:

Wall Stretch + Trap Smash 

Announcements:

Any PR is a good one. Take it a pound at a time. Small increases over time is what you want. PR's are hard to get. That’s why they are note worthy. Be smart about your weight changes. 

Lift of the Day:

Clean & Jerk

1x1@75%
1x1@85%
1x1@95%

Clean & Jerk 1RM

(3 Attempts at a new 1RM)
20 Minutes 

Skills & Technique: (Click below for links to more info)

Wod:

Dynamite 

6 Shoulder To Overhead 135/95lbs
12 Deadlifts 135/95lbs

5 Rounds for time. 
Time Limit: 10 Minutes 

Coaching Notes:

This will be the last max day we have for a while.  Again like yesterday, these can be a power or squat clean as well as any jerk you prefer. Like the snatch, your heaviest clean should be caught in the squat, if not, you guessed it, the bottom position needs some work. Form above weight so make sure to work with those who don't understand that concept. Another short burner at the end with some shoulder to overhead and deadlifts. The shoulder to overhead can be any style the athlete prefers. Push press and push jerk will probably be your most efficient and time saving, so encourage these. Both barbell movements are the same and the deadlifts are light for most so watch out for rounded backs while the try to speed things up and stop it if you see it.

Coach Jon