Switching the order up.

Switching the order up.

WOD- WarmUp

3 rounds - for form

5 Burpees
10 Lunge steps
15 Wind mills

Banded Front Squat Hold
Couch Stretch

A.) "Grace" 

30 Clean and Jerk  (135/95)

(Modifications for male = if weight is, or under, 95# - 8 min AMRAP of clean and jerks

Modifications for female= if weight is, or under 65# - 8 min AMRAP of clean and jerks)

B.) Front Squats

3x3 - Heaviest possible


Switching stimulus up ! doing the wod first and lifting after! always keeping the body guessing as well as letting you hit the benchmark wod fresh so you can put down a PR time.

I have to semi apologize to those that are just getting out of onramp and JUST did "Grace" ... take this as another chance to keep refining your Clean n Jerk form. Kill iT!



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