Warm Up:
Shoulder Stretches
Squats
Pole Jerk Press
Practice KB Clean N Jerks
WOD: KB Clean N Jerks
Beginners practice- 30 min.
Int./Adv. Complete- Best Time
50-KB CNJ’s each arm (Men 40-50, Women 20-30)
Advanced...I Guess?
Ridge WOD:
Strict Press: 5 x 50%, 5 x 60%, 5 x 65%, 3 x 75%, 3 x 80%, 3 x 85%, 2 x 2 x 90%
6 Rounds for Total Completed Rounds: 4 Minute AMRAP with a 1 Minute rest in between rounds of...
4x 95# Hang Clean
8x Push Ups
12x BW Squats
Yes, it is six total 4 minute AMRAPs so 24 minutes of work not counting the minute rest in between.
Ridge: 27 Rounds
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