Monday

Pre Warm-Up

3 Rounds 

10 KBS

10 Band pull apart

10 cuff isolation 

+

3 Rounds 

5 inchworms 

10 thrusters 

10 lunges 

 

Warm-Up

Dynamic 

Clean & Jerk Drills 

 

Strength

A.) Full Clean & Jerk 

1.) 8min to find a heavy single 

2.) Drop to 80% of “1” for 4×1 

*Scale = Hang Clean & Jerk 

 

B.) Jump Rope Drills 

 

WOD

For Time – 15min cap

CrossFit Open 17.5 

10 Rounds 

9 Thrusters 

35 DU 

 

Rx: 95/65

Scale: 75/55

Masters: 55/45

 

Jump Rope 

Rx: 35

Scale 1: 15 DU 

Scale 2: 60 Single 

 

Cool Down 

1.) 1,000m row 

2.) Roll calfs and hamstrings 

3.) Band hip stretch 

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