Friday, August 31, 2018

2018-09-01 WOD

Competitors

From CompTrain (2018-08-25), copied here for convenience:

"Fender Bender"
In teams of 3, for time:

400 Meter Wreck Bag Run (50/35#) ***Everyone runs, switch sandbag as needed
3 Rounds:
...30 Deadlift (135/95#)
...25 Hang Power Clean
...20 Push Jerk

400 Meter Wreck Bag Run (50/35#) ***Everyone runs, switch sandbag as needed
2 Rounds:
...30 Deadlift (135/95#)
...25 Hang Power Clean
...20 Push Jerk

400 Meter Wreck Bag Run (50/35#) ***Everyone runs, switch sandbag as needed
1 Round:
...30 Deadlift (135/95#)
...25 Hang Power Clean
...20 Push Jerk

Record time.

Thursday, August 30, 2018

2018-08-31 WOD

Class

3-Position Power Snatch
...Build to a Heavy
Time cap of 12 minutes. Record heaviest load with GOOD technique!



"Daily Dozen"
AMRAP 12:
...12 Lateral Barbell Burpees
...9 Power Snatches (115/80#)
...6 Bar Muscle-Ups
Record rounds/reps.



Competitors

From CompTrain (2018-08-24), copied here for convenience:

Hang Power Snatch
On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM. Record heaviest load.



"Daily Dozen"
AMRAP 12:
...12 Barbell Facing Burpees
...9 Power Snatches (115/80#)
...6 Bar Muscle-ups
Record rounds/reps.



Midline
4 Rounds:
...500 Meter Row at 2k Pace
...21 GHD Sit-ups
...Rest 1:30

Wednesday, August 29, 2018

2018-08-30 WOD

Class

Front Squat
...3 sets x 5 reps
Record load.



"Annie's on the Run"
For Time:
...100 Double Unders, 50 Sit-ups, 200 Meter Run
...80 Double Unders, 40 Sit-ups, 200 Meter Run
...60 Double Unders, 30 Sit-ups, 200 Meter Run
...40 Double Unders, 20 Sit-ups, 200 Meter Run
...20 Double Unders, 10 Sit-ups, 200 Meter Run
Record time.



Competitors

From CompTrain (2018-08-23), copied here for convenience:

Rest Day

Tuesday, August 28, 2018

2018-08-29 WOD

Class

Clean Complex
Every 2 minutes for 5 rounds:
...3 Hang Squat Cleans + 1 Split Jerk
Building in weight each set, so start light! Record heaviest load.



"Eighteen Wheeler"
AMRAP 18:
...18/12 Calorie Bike
...15 Wall Balls (20/14#)
...12 Dumbbell Snatches (50/35#)
...9 Toes to Bar
Record rounds/reps.



Competitors

From CompTrain (2018-08-22), copied here for convenience:

Clean Complex
Every 2 minutes for 5 rounds:
...3 Hang Squat Cleans + 1 Split Jerk
Building in weight each set, so start light! Record heaviest load.



Deadlift
On the Minute x 8
...2 Repetitions (Aim to Beat Last Week)



"Eighteen Wheeler"
AMRAP 18:
...18/12 Calorie Bike
...15 Wallballs (20/14)
...12 Dumbbell Snatches (50/35)
...9 Toes to Bar
Record rounds/reps.

Monday, August 27, 2018

2018-08-28 WOD

Class

Handstand Push-ups
For time:
...19 Repetitions
...Rest 1 Minute
...16 Repetitions
...Rest 1 Minute
...13 Repetitions
...Rest 1 Minute
...10 Repetitions
If possible, try to start each round (after each rest period) with max strict HSPU then switch to kipping to finish the round. If you need to scale it to dumbbells, you can either go a little lighter and do it completely strict, or go a little heavier and start each round with max strict press and switch to push press if needed to finish each round. Record time and total strict reps in the comments!



For Time:
...2,000 Meter Row



Competitors

From CompTrain (2018-08-21), copied here for convenience:

Strict Handstand Push-ups
For time:
...19 Repetitions
...Rest 1 Minute
...16 Repetitions
...Rest 1 Minute
...13 Repetitions
...Rest 1 Minute
...10 Repetitions
Record time.



For Time:
...2,000 Meter Row

Sunday, August 26, 2018

2018-08-27 WOD

As was announced in our Facebook Group last week, today we start following CompTrain again! It's been a few years since we've followed them, but Ben Bergeron has certainly created one of the best (if not, THE best) competitors' program out there for CrossFit, having coached 6 CrossFit Games champions and countless Games, Regionals, and Masters Games athletes over his career thus far! For Sigma CrossFit, athletes can expect to see more classic CrossFit in the programming to develop a well-balanced athlete, with some extra accessory pieces required for competitors that want to follow the full competitors' program. Remember, we will be following at a one week delay (so our WODs this week are pulled from last week's CompTrain programming), so that everyone has ample opportunity to plan their schedules and/or figure out what equipment to pack. As always, please feel free to let me know how the programming is once you've tried it out for a few weeks!



Class

Every 90 seconds for 7 rounds:
...Power Snatch + Squat Snatch (80%)
Record load.



5 Rounds For Time:
...5 Ring Muscle-ups
...15 Thrusters (75/55#)
Record time.



Competitors

From CompTrain (2018-08-20), copied here for convenience:

3-Position Squat Snatch + Snatch Balance
...5 Sets @ 65%



Every 90 seconds for 7 rounds:
...Power Snatch + Squat Snatch (80%)
Record load.



Pausing Snatch Pulls
...5 Sets of 2 @ 98%
2 Seconds Pause at Knee



Back Squat
All Sets completed "On the 2:00"
...6 Reps @ 74%
...4 Reps @ 79%
...2 Reps @ 84%
...6 Reps @ 76%
...4 Reps @ 81%
...2 Reps @ 86%
...6 Reps @ 78%
...4 Reps @ 83%
...2 Reps @ 88%



5 Rounds For Time:
...5 Ring Muscle-ups
...15 Thrusters (75/55#)
Record time.

Thursday, August 23, 2018

2018-08-24 WOD




Batman Cycle Week 5

Deadlift
...Find a 3RM (with 1-second "rest" at the bottom of every rep)
No dropping of the barbell at any point, even the last rep! Hands must stay on the bar, even during the negative. Record heaviest load.



3 RFT:
...60 Double Unders
...15 Power Cleans (115/75#)
...15 HSPU
Record time.



COMPETITORS

Deadlift
...Find a 3RM (with 1-second "rest" at the bottom of every rep)
No dropping of the barbell at any point, even the last rep! Hands must stay on the bar, even during the negative. Record heaviest load.



3 RFT:
...80 Double Unders
...15 Power Cleans (135/95#)
...15 HSPU
Record time.



Snatch/C&J
...3x1 up to 90%
Record load.



Strongman
AFAP:
25m Backward Empty Sled Drag (heavy sled)
25m KB Farmer Carry (53/35#) load on sled
25m Sandbag Carry (100/70#) load on sled
25m Forward Sled Drag (loaded)
25m KB Farmer Carry (unload from sled)
25m Sandbag Carry (unload from sled)
25m Forward Empty Sled Drag
- (load sled w/ KBs & Sandbag)
25m Backward Sled Drag (loaded)
*All elements start in the same place. 25m run between elements (except when unloading KB from sled & loading sled for the final sled drag)



Bodybuilding, 3 Sets
...ME Supinated Body Row Hold (feet level w/ hands)
- :30 rest
...ME Supinated Body Rows
* Rest as needed between sets

Wednesday, August 22, 2018

2018-08-23 WOD

Batman Cycle Week 5

10-9-8-7-6-5-4-3-2-1 reps for time:
...DB Step Ups (2x 45/30# to 24/20")
...Hang Power Snatch (95/65#)
...Lateral Barbell Burpees
Record time.
COMP: Same rep scheme but with Pistols, HPS (115/75#), LBB



COMPETITORS

[Recovery Day]
Pace Intervals:
1x800m jog
- 1:00 rest
2x400m run
- 1:00 rest between efforts
1x600m jog
- 1:00 rest
2x300m run
- 1:00 rest between efforst
1x400m jog
- 1:00 rest
2x200m run
- 1:00 rest between efforts
1x200m jog
- 1:00 rest
2x200m run
- 1:00 rest between efforts
* Jog pace is meant to be "recovery", conversational. The run pace should be a repeatable effort for the second run at the same distance.

Tuesday, August 21, 2018

2018-08-22 WOD

Batman Cycle Week 5

AMRAP in 10 minutes:
...10 KB Swings (53/35#)
...10 Slam Balls (30/20#)
Record rounds/reps.



Bench Press
...Find a 2RM
Record heaviest load.



COMPETITORS

AMRAP in 10 minutes:
...10 KB Swings (70/53#)
...10 cal SkiErg
Record rounds/reps.



Bench Press
...Find a 2RM
Record heaviest load.



Back Squat
...10RM
...3x10 (90% of 10RM)
Record heaviest load.



Bodybuilding
3 Sets
...12 DB Z-Press
...12 DB Single Leg RDL / side
...6 DB Quarter Squat Jumps

Monday, August 20, 2018

2018-08-21 WOD

Batman Cycle Week 5

Mainsite WOD 180812
For Time:
...100m Walking Lunge
...100 Push Ups
...100 Medball Squat Cleans (20/14#)
...100 Pull Ups
...100m Walking Lunge
Record time. Compare to scores on crossfit.com.



COMPETITORS

Mainsite WOD 180812 (Rx+1)
For Time:
...100m Walking Lunge
...100 Push Ups
...100 Squat Cleans (45/35#)
...100 Pull Ups
...100m Walking Lunge
Record time.



Bodybuilding, Total Body Focus
3 Sets
...10 Prone KB Row on Elevated Bench
...12 DB Alternating Curls
...6 Cals Tricep Ext on Ski Erg
...ME GHDSU Hold



Strongman
3 Sets
...MAX Effort Lateral DB Hold (25/15#)
*After third set, rest 1:00; then, MAX Rep Lateral DB raise (20/10#)



4 Sets
...10 Hollow Hold Banded Press Downs
...MAX Effort False Grip Hold (hold lacrosse ball if needed)

Sunday, August 19, 2018

2018-08-20 WOD

Batman Cycle Week 5

Front squat
...Find a 5RM
Record heaviest load.



4 RFT:
...400m Run
...25' Handstand Walk
...10 Deadlift (225/155#)
...20 GHD Sit Up
Record time.



COMPETITORS

Front squat
...Find a 5RM
Record heaviest load.



4 RFT:
...400m Run
...25' Handstand Walk
...10 Deadlift (275/185#)
...20 GHD Sit Up
Record time.



Bodybuilding, Lower Body Focus
4 Sets
...12 DB Front Rack Step Up (24/20")
...10 KB Squat Jumps (KB touches ground)



High Hang Snatch
Every 3 Min for 5 Rounds:
...2 Hang Snatch (90-100% of 1RM HHS)
...1 Full Snatch



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Thursday, August 16, 2018

2018-08-17 WOD

Batman Cycle Week 4

AMRAP in 2 minutes:
...Calorie Row
Rest 1 minute
AMRAP in 8 minutes:
...15 Box Jump Over (30/24")
...15 Wall Ball (20/14#)
...15 DB 1 Arm Snatch (50/35#)



IMMEDIATELY after the AMRAP:
...5 minutes to build to a heavy single Snatch
...5 minutes to build to a heavy single C&J
*Record total weight for heaviest combined lifts.



COMPETITORS

AMRAP in 2 minutes:
...Calorie Row
Rest 1 minute
AMRAP in 8 minutes:
...15 Box Jump Over (30/24")
...15 Wall Ball (30/20#)
...15 DB 1 Arm Snatch (50/35#)



IMMEDIATELY after the AMRAP:
...5 minutes to build to a heavy single Snatch
...5 minutes to build to a heavy single C&J
*Record total weight for heaviest combined lifts.



Back Squat
...3x10 (90% of 10RM)
Record load.



Strongman
4 rounds NOT for time
...50' Seated Rope Sled Pull
...100' KB Front Rack Carry
*Build weight on Rope Sled Pull to AHAP. Pick KB weight that can be done unbroken.



Barbell Row
...4x8 @ ~50% of 1 rep Bench

Wednesday, August 15, 2018

2018-08-16 WOD

Batman Cycle Week 4

Pause Jerk
Every 3 Min for 5 Rounds:
...2 Pause Jerk (80-90% of 1RM PJ)
...1 Jerk
Record heaviest load.



AMRAP in 8 minutes of:
...60 Double Unders
...20 Empty Barbell Thrusters (45/35#)
Record rounds/reps.



COMPETITORS

[RECOVERY DAY]
Assault Bike Aerobic Capacity
3 Sets:
...20sec @ moderat pace w/ 20sec @ easy (walking) pace
...40sec @ moderate pace w/ 20sec @ easy (walking) pace
...60sec @ moderate pace w/ 20sec @ easy (walking) pace
- 1min rest after each set -

2 Sets:
...20sec @ mod/fast pace w/ 40sec @ easy pace
...40sec @ mod/fast pace w/ 40sec @ easy pace
...60sec @ mod/fast pace w/ 40sec @ easy pace
- 1min rest after each set -

1 Set:
...20sec @ fast pace w/ 60sec @ easy pace
...40sec @ fast pace w/ 60sec @ easy pace
...60sec @ fast pace w/ 60sec @ easy pace

Total Bike: 22min
Total Workout: 27min

Tuesday, August 14, 2018

2018-08-15 WOD

Tomorrow's WOD is named after one of the biggest baddies in the DC Universe, Darkseid! He's like the DC version of Marvel's Thanos. To beat "Darkseid" tomorrow, you need to be strong, fast, and Batman! If you did this one last year, make sure you look up your scores in WODTogether first so you know what to beat!



Batman Cycle Week 4

"Darkseid" [RX]
For time:
...400m Run
Then, 4 rounds:
...1 Rope Climb
...2 Deadlift (275/185#)
...3 Deficit HSPU (-4/2"")
...4 Med Ball Clean (100/70#)
Then:
...400m Run
RX+1 = 315/205#
Record time. Compare to 2017-07-19.



COMPETITORS

"Darkseid" [comp]
For time:
...400m Run
Then, 4 rounds:
...1 Legless Rope Climb
...2 Deadlift (365/225#)
...3 Deficit HSPU (-7/5"")
...4 Med Ball Clean (150/100#)
Then:
...400m Run
Record time. Compare to 2017-07-19.



Front Squat
...5RM
...3x5 (90% of 5RM)
Record heaviest load.



High Hang Clean
Every 3 Min for 5 Rounds:
...2 Hang Clean (80-90% of 1RM HHC)
...1 Full Clean
Record heaviest load.



Powerlifting/Gymnastics
5 Sets
...20 Prone Banded Hamstring Curls
...20 Push-ups

Monday, August 13, 2018

2018-08-14 WOD


We've got the Bicouplet 1 and 2 from this year's CrossFit Games tomorrow! Check out the final women's heat to see what it looks like!



Batman Cycle Week 4

"Bicouplet 2 & 1"
12-9-6 reps for time:
...Snatches (135/85#)
...Bar Muscle Up
Time cap of 6 minutes.

1 minute transition, then...

21-15-9 reps for time:
...Snatches (85/55#)
...Chest to bar Pull Up
Time cap of 6 minutes. Record times for both WODs.



COMPETITORS

"Bicouplet 2 & 1"
12-9-6 reps for time:
...Snatches (135/85#)
...Bar Muscle Up
Time cap of 6 minutes.

1 minute transition, then...

21-15-9 reps for time:
...Snatches (85/55#)
...Chest to bar Pull Up
Time cap of 6 minutes. Record times for both WODs.



Bodybuilding, Total Body Focus
3 Sets
...6 KB Goblet Lateral Step Down/side
*Decend as slow as possible

3 Sets
...30s Superman Hold on Bench
...ME Chin Up Hold
*Rest 30s



Strongman
3 Rounds
...50m Heavy Sled Push
...50m Heavy Sled Drag
*AHAP (minimum pause on turn around, & no stopping for the whole 50m)
- Rest as needed between rounds -
Use the handles for the push down & the straps for the pull back



Powerlifting
Strict Press
5-5-3-3-1-1-1-1 reps for load. Record heaviest load.

Sunday, August 12, 2018

2018-08-13 WOD

Batman Cycle Week 4

In teams of 3, 21 RFT:
...21/18 Cal Bike
...25' OH Walking Lunge (55/35#)
...5 Burpees to Plate
*Partners must tag. Time cap of 37 minutes.



COMPETITORS

In teams of 3, 21 RFT:
...21/18 Cal Bike
...25' OH Walking Lunge (2x35/26# KB)
...5 KB Facing Burpees
*Partners must tag. Time cap of 37 minutes.



Back Squat
...10RM
...3x10 (90% of 10RM)
Record heaviest load.



Bodybuilding, Lower Body Focus
3 Sets
...8 Single Leg Bulgarian Deadlift
...Rest 90s

3 Sets
...1 min GHD Hip Extension Hold
...Rest 1 min



4 RFT:
...15 GHD Sit Ups
...25' Handstand Walk
...10 Parallette Push Up to L-Sit
Record time.



High Hang Snatch
Every 3 Min for 5 Rounds:
...2 Hang Snatch (80-90% of 1RM HHS)
...1 Full Snatch
Record load.

Thursday, August 09, 2018

2018-08-10 WOD

Batman Cycle Week 3

Build to a heavy single in the complex:
...1 Snatch Push Press
...2 Pause Overhead Squats (2 sec)
*Focus on strong lockout and solid position in the bottom of the squat. Stand straight up (don't let the hips shift back). Record heaviest load.



For time:
...12-9-6-3 Snatch (115/75#)
...4-3-2-1 Rope Climbs
Time cap of 15 minutes. Record time.



COMPETITORS

"Build to a heavy single in the complex:
...1 Snatch Push Press
...2 Pause Overhead Squats (2 sec)
*Focus on strong lockout and solid position in the bottom of the squat. Stand straight up (don't let the hips shift back). Record heaviest load.



Power Snatch/C&J
...Build to a Heavy Single



For time:
...12-9-6-3 Snatch (135/95#)
...4-3-2-1 Rope Climbs
Time cap of 15 minutes. Record time.



Strongman
3 Rounds AFAP:
...100m Carry*
...50m Sled Push (95/65#) - 25+25
...2 Min Rest
*100/70# Sandbag on one shoulder, 70/53# Kettlebell farmer carry in opposite hand. Switch at 50m.



4 Set Not for Time:
...6 Tempo Glute-Ham Raises (:03 descent)
...12 Bent Over Delt Flyes (elbows remain straight to isolate the rear delt)

Wednesday, August 08, 2018

2018-08-09 WOD


Since "The Separator" seemed a little bit too much even for Games athletes, we scaled it back a little for class and renamed it "The Divider"! If anybody wants to try "The Separator" as they did it in the Games, GOOD LUCK! And make sure you have a few crash mats under you...



Batman Cycle Week 3

"The Divider"
For time:
...12 Deficit HSPU (-3.5/2")
...15 Back Squats (185/125#)
...20 Burpees
...9 Deficit HSPU (-3.5/2")
...18 Front Squats (155/105#))
...20 Burpees
...6 Deficit HSPU (-3.5/2")
...21 Overhead Squats (135/85#)
...20 Burpees
Record time.
COMPETITORS: 2016 CF Games Event #9, "The Separator" (https://games.crossfit.com/workouts/games/2016)


COMPETITORS

[RECOVERY DAY]
5 Rounds:
...10/8 Calorie Alternating Arm SkiErg
...5 Hang Power Snatch
...5 Good Mornings
...400m Jog
*Empty barbell

Tuesday, August 07, 2018

2018-08-08 WOD


Don't miss tomorrow's warm up! Oh yeah, and the WOD looks pretty fun too... ;-)



Batman Cycle Week 3

CrossFit Open WOD 14.4
AMRAP in 14 Minutes:
...60 Calorie Row
...50 Toes To Bar
...40 Wall Balls (20/14#)
...30 Power Cleans (135/95#)
...20 Ring Muscle Ups
Record total reps.



COMPETITORS

CrossFit Open WOD 14.4
AMRAP in 14 Minutes:
...60 Calorie Row
...50 Toes To Bar
...40 Wall Balls (20/14#)
...30 Power Cleans (135/95#)
...20 Ring Muscle Ups
Record total reps.



High Hang Clean
Every 3 Min for 5 Rounds:
...2 Hang Clean (70-80% of 1RM HHC)
...1 Full Clean



Gymnastics:
18-15-12-9-6-3
...HSPU
*Increase deficit each round by 2/1.5" (standard 25/15# bumper plate).



Back Squat
...10RM
...2x10 (90% of 10RM)
Record heaviest load.

Monday, August 06, 2018

2018-08-07 WOD

When we originally had this WOD at the beginning of the year, it didn't have a name. But it crushed so many people in the worst way possible, so it was renamed after one of the worst Batman actors of all time, Val Kilmer!



Batman Cycle Week 3

"Val Kilmer" [Rx]
Every 2 minutes for 10 rounds:
...10/8 Calorie Bike
...4 Hang Power Clean (115/75#)
...8 Jerks (115/75#)
Record total reps. Perfect score = 220/200 reps. Compare to 2018-02-15.



COMPETITORS

"Val Kilmer" [Comp]
Every 2 minutes for 10 rounds:
...10 Calorie Row
...4 Hang Power Clean (155/105#)
...8 Jerks (155/105#)
Record total reps. Perfect score = 220 reps. Compare to 2018-02-15.



Strongman
5 Rounds For Time:
...7 Strict Pull-ups
...5 Deadlift (315/225#)
*w/ a weight vest (20/14#)



BodyBuilding
3 Sets:
...5 1 Arm DB Squat Clean Right Side
...5 1 Arm DB Press Right Side
...5 GHD Hip Extension w/ 5 Second Hold Each Rep



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

Sunday, August 05, 2018

2018-08-06 WOD

Batman Cycle Week 3

High Hang Snatch
Every 3 Min for 5 Rounds:
...2 Hang Snatch (70-80% of 1RM HHS)
...1 Full Snatch
Record load.



4 Sets NOT for Time:
...6 Step-through Lunges/side (any weight)
...50' Rope Sled Pull (AHAP unbroken)
...30 second Wall-facing HS Hold
...10 Parallette Push Up to L-Sit



COMPETITORS

High Hang Snatch
Every 3 Min for 5 Rounds:
...2 Hang Snatch (70-80% of 1RM HHS)
...1 Full Snatch
Record load.



4 Sets NOT for Time:
...6 Step-through Lunges/side (any weight)
...50' Rope Sled Pull (AHAP unbroken)
...30 sec Wall-facing HS Hold
...10 Parallette Push Up to L-Sit



Front Squat
...5RM
...2x5 (90%)
Record heaviest load.



AMRAP in 7 minutes:
...5 Bar Muscle Up
...15 Box Jump Over
...50 Double Under
Record rounds/reps.

Thursday, August 02, 2018

2018-08-03 WOD


For some of you who are unfamiliar with it, here is the story of "Fran"...



Batman Cycle Week 2

"Fran"
21-15-9 reps for time:
...Thruster (95/65#)
...Pull Up
Record time.



2008 CrossFit Games Event #3-ish
...950m Median Run
*Stay on the outer edge of the median



COMPETITORS

2008 CrossFit Games Event #1
"Chest-to-Bar Fran"
21-15-9 reps for time:
...Thruster (95/65#)
...C2B Pull Ups
Record time.



2008 CrossFit Games Event #3-ish
...950m Median Run
*Stay on the outer edge of the median



Snatch/C&J
...3x1 up to 90%



Back Squat
...3x10 (90% of 10RM)



Strongman
5 rounds NOT for time:
...5 Sumo Stance Double KB Russian Swings (53/35#)
...3 D-Ball Tosses (30/20#)
*Be explosive through both of these movements. Trying to generate power through the hip (think triple extension in OLY lifts).

Wednesday, August 01, 2018

2018-08-02 WOD

Batman Cycle Week 2

Pause Jerk (pause at the dip AND the catch)
...1RM
...3x1 Jerk (same weight)
Record heaviest load.



"Grace"
For time:
...30 Clean and Jerks (135/95#)
COMP: 2008 CrossFit Games Event #4, 30 Squat Clean and Jerks (155/100#) *Clusters allowed
Record time.



COMPETITORS

[RECOVERY DAY]
6 Rounds:
...10 Calorie Bike
...3 Hang Squat Snatch
...10 Calorie Bike
...3 Hang Squat Clean & Jerk
*Start with an empty barbell and add weight if desired. The goal here is to work on positioning so keep things light. Pause for 3 seconds in any position you struggle with. Finish with 20-30 minutes of mobility.