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Tuesday 21.2.17

Coach Jen

Coach Jen

Have you accomplished your goal yet this month?! You have one week left! Keep working at it!

Warm-up:
400m Run
Locomotion Routine
Barbell Warm-up

WOD:
AMRAP 3:
3 Power Cleans (135/95#)(135/95#)(95/65#)
3 Front Squats (135/95#)(135/95#)(95/65#)
3 Push Jerks (135/95#)(135/95#)(95/65#)
Rest 3:00
AMRAP 3:
3 Power Cleans (175/125#)(155/105#)(115/75#)
3 Front Squats (175/125#)(155/105#)(115/75#)
3 Push Jerks (175/125#)(155/105#)(115/75#)
Rest 3:00
AMRAP 3:
3 Power Cleans (205/145#)(185/135#)135/95#)
3 Front Squats (205/145#)(185/135#)135/95#)
3 Push Jerks (205/145#)(185/135#)135/95#)

The “Wise man” complex is more metabolic than it seems, combining conditioning with weightlifting. A full package. We have three weight selections today. The most challenging of the three movements is the push jerk overhead, so let’s use that to help us decide our selections.
On the 1st AMRAP, we are looking for a moderate weight. A load that we could push jerk for 20+ repetitions when fresh.
On the 2nd AMRAP, we are looking for a weight that is slightly heavier than our moderate selection. Think 10-20lbs more. A load that we could push jerk for 15+ repetitions when fresh.
On the 3rd AMRAP, we are looking for a a heavier, but very manageable load. Think 10-20lbs more again. A load that we could push jerk 10+ repetitions when fresh.
Err on the side of lighter today, as lighter is more challenging. Grab a coach to help determine the weights best for you!

DTS:

Gymnastics Conditioning
4×18 Kipping HSPU
Rest 1:00 between sets

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