Announcements

Competition Day

Warmup

CCAW
Cal Poly Hip Flow
Question of the day:
"What are you looking forward to doing this weekend?"

Movement Specific Warmup/Work

PVC Burgner and CnJ form work

Empty Bar
Power clean + strict presses
Power cleans and jerk - 10

Light weight
CnJ 5 unbroken

Medium weight
CnJ 5 unbroken

Wod weight
3 unbroken - adjust now if needed

WOD - Gwen

Clean & Jerk

15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Score is load used you used for all 3 sets.

Cooldown

Bike or Row
Low Back Rollout
Front Rack Mobility Work