In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: 9 minute EMOM – 2 Clean and Jerk – working up to heaviest WOD weight. If performing the Performance WOD (with increasing weight), take 3-5 minutes to plan your bumps.

Part 2 – Conditioning: “Ode to the Granite Games Master’s Qualifier”

Performance: 15 minutes for reps

  • 10 Clean & Jerk (135/95lb) (*these can be power cleans)
  • 15 Burpees over bar (bar facing, both feet over the bar at once)
  • 8 C&J (135/95lb)
  • 15 Burpees over bar
  • 6 C&J (155/115)
  • 15 Burpees over bar
  • 4 C&J (155/115lb)
  • 15 Burpees over bar
  • 2 C&J (185/135)
  • 15 Burpees over bar

…with any time remaining max C&Js

Fitness: Use the same rep scheme but pick one weight for the barbell work and stay there for the entire WOD (RPE 5-6) and get over the barbell via any method for the burpees

0