Tuesday 30 October 2018

C&J Development Day

Warm up:
Junk Yard Dog
O/T’s, calf stretching
Burgener Warmup

Correct feet positioning

Clean progressions

(Practicing – air, dowel, empty bar)
1” – below knee – launch – mid thigh – down  – finish
1” – below knee – launch – down – finish – return
1” – below knee – launch – finish – return
Build C&J Practice

Conditioning WOD (Pan Pac Prep)
30 C&J (push jerk)
5 minutes 1 C&J (or push Jerk) every 10 seconds

Choose your Challenge!!!

Extras
5 rounds:
20/15 cal row
5 ring muscle-ups