April 30th, 2018 – Washed Up Athlete

A. Warm-Up

10 Minutes of Mobility

B. WOD
1 Clean & Jerk (135/95)
1 Round of Cindy
2 Clean & Jerks (135/95)
1 Round of Cindy
3 Clean & Jerks (135/95)
1 Round of Cindy
4 Clean & Jerks (135/95)
1 Round of Cindy
5 Clean & Jerks (135/95)
1 Round of Cindy
6 Clean & Jerks (135/95)
1 Round of Cindy
7 Clean & Jerks (135/95)
1 Round of Cindy
8 Clean & Jerks (135/95)
1 Round of Cindy
9 Clean & Jerks (135/95)
1 Round of Cindy
10 Clean & Jerks (135/95)
1 Round of Cindy

C. Strength

~Week 1 of 12~

Deadlift:
3:00 clock
5 @ 70-75%
3 @ 75-80%
1 @ 80-85%
10×1 @ 90%

Push Press:
2:30 clock
5 @ 60-65%
3 @ 65-70%
1 @ 70-75%
10×3 @ 80%

3 Rounds:
10 Seated behind the neck strict press
10 Side lateral raises
10 Plate Raises
10 Band pull aparts
10 Pendlay rows

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