Prep 1: every 90 seconds for 6:00 (5 total sets) 3 T2B, 2 C&J.
*athletes should start at 60% of 1RM, increase weight each round. Small jumps are fine.
Prep 2: 3 easy paced rounds:
5 Deadlifts 125/85
5 Power Snatch 125/85
Rest 1 Minute between rounds.
*focus is linking the snatch reps, keeping BB close to body.
* If an athlete is scaling the weight for the WOD they should use 10# more pounds for this piece then the weight for the WOD. The idea is that the bar should feel light if we warm up a little heavier than WOD weight.
9 Minute AMRAP:
10 Deadlift 115/75
5 Snatches 115/75
6 Minutes to establish a 1RM C&J
*Score is total REPS (NOT ROUNDS AND REPS please) and the heaviest successful clean and jerk