We will be doing the WOD and the #power clean + push jerk + jerk Strength piece.
WOD:
Test 1 2021 Quarterfinal WOD
3 Rounds
10 Strict Handstand Push-Up *Scale to Hand Release Pushups
10 DB Hang Power Clean (2x 50lb/35lb) *Scale to Hang Clean 115/75lbs
50 Double Under *Scale to 75 Single Unders
-Rest 1 Min-
3 Rounds
10 Handstand Push-Up *Scale to Hand Release Pushups
10 DB Shoulder-to-Overhead (2x 50lb/35lb) *Scale to Barbell 115/75lbs
50 Double Under *Scale to 75 Single Unders
Time Cap 15 min. (Quarterfinal time cap is 10 min)
STRENGTH:
#Tall Jerk + Press in jerk split stance:
– (3+3) x 3 sets.
* Rest 60-90 seconds between sets
#Dip+ Dip+ Pause Jerk:
– (1+1+2) x 3 sets
– (1+1+1) x 2 sets.
* Rest 2 minutes between sets **3 second pause in the jerk receiving
65%, 70, 75, 80, 80%
#Power Clean + Push Jerk + Jerk:
– (1+1+1) x 3 working sets.
* Rest 2 minutes between sets
Work between 75-85%
