Monday 3/16/20

Warm up: Jog 200m
Then grab a PVC
5 ea from power position
clean pull
clean high pull
muscle clean
power clean
front squat
*repeat from hang postion
5 ea
Push press
Push jerk
Split jerk

Strength: 12 Min EOMOM
Clean and Jerk

At Home Strength:12 min EMOM
A) 3-5 Jump Squats
B) 1-5 Clapping Push ups

WOD: 2, 4, 6, 8, 10, 8, 6, 4, 2
Goblet Squat (53/35)
Lunges (53/35, total reps)
Shoulder to shoulder press (53/35)

At Home WOD:
Same as above use loaded backpack as resistance (see video for options
/ details).

Accessory: 3 Rounds
30 sec standing quad stretch ea side
10 reps (total) shoulder mobility pass in bottom of squat

Notes: This will be the fist day offering at home workouts to reduce
the risk of spreading the Corona virus. Home workouts will attempt to
preserve the WOD stimulus as much as possible. Videos will be provided
for members to follow at home. For athletes working out in the gym
please enforce cleaning of all equipment. For strength portion,
athletes should warm up to approx 80% of C&J before choosing an
opening weight. Athletes may then continue to build as long as
technique is maintained. For the WOD athletes must hold goblet squat
in front of body. Lunges weight may be held in any safe position.
Shoulder to shoulder press is a two handed press that transfers
shoulders on ea rep (see video).