090404 WOD

Workout: Hang power clean and jerk 1-1-1-1-1-1-1 reps

Warmup: 1000m Row for time (try to set a PR)

Post time for row and load for C&J to comments.

Todays WOD is 7 sets of 1 rep each.  Ideally increase the load every set (rep).  If you know your PR for clean and jerk, start a bit higher and work down.  I.e., if you are going for a 185# C&J, the progression would look like;
95×1, 105×1, 115×1, 135×1, 155×1, 165×1, 185×1.  This is a “hang” power clean.  Which means it starts mid-thigh, versus off the ground.  Here’s a good video of power cleans, even though these are from the ground, vs. the “hang” which we’re doing today.

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Today is the funeral for Contra Costa County Fire Captain John Nunes.  He served their department for 32 years and leaves behind a family.  I will be attending in SRFD Class A Uniform.  If anyone wants to go with me, let me know.

Click here for the service information.