WOD
 | Sat, Oct 3 |  |
| Barbell 20261003 | Other Results |
Barbell 20261003(Weight) Warm up: - 3 min easy row/bike 2 rounds: - 10 glute bridges - 10 air squats - 8 empty-bar RDLs - 8 empty-bar front squats Clean & Jerk Warmup - 5 Clean Pulls - 5 Hang Muscle Cleans - 5 Power Cleans - 5 Squat Cleans - 5 Front Squats - 5 Jerks Strength - Clean & Jerk Week 1 of 10 — Heavy Single Max Build to a 1RM Clean & Jerk (max weight pressed overhead from the clean, not max reps) Accessory 3 rounds - 6 Clean Pulls @ 90-100% of today's best C&J - 8 Front Squats @ 60-70% of today's best C&J - rest 2 min Closer (if time) 3 rounds for quality - 100m Farmer Carry (70/50) - 10 Hanging Knee Raises - rest 60 sec Stretch - Couch stretch - Shoulder distraction
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