TNG - Hang Clean and Jerk

Good wrist and fore arm prep. Which when doing touch and go cleans and then a jerk will come in handy.

All star snatch

This is going to hurt, x 2.

Jackie!!!!!

I love this wod. But I am sore. So here is what I am going to do. Follow suit and you might go sub 7 like me.

Lower back, Hamstrings, foam rolling and other horrible painful things.

Yeah Burpees.

2 benchmark wods down, ??? to go. How do you bounce back and show up every day like Gar?

One important factor is hydration. If you have a few PRs under your belt already, you were sweating. A lot.

Step 2, work the heels, calves, etc to prep for burpees.

Elizabeth - Squat Clean ready

How do you bet prepare for the bottom position of a squat clean. I dunno, maybe get into the bottom of a squat and hang out. So grab some wall, keep the back flat, the knees out and relax. Can you get some additional range after a minute or two - yes you can.

Overhead position

Skip to 1:45. Here, KStarr explains much better than I do, why you externally rotate your wrist before you get into the active shoulder stretch. Cause otherwise it is too late.

For the OHS, you want that externally rotation positon (arm pits facing forward)

Spend time mobilizing in the position that you want to get into during the wod. Use a band, and pvc or whatever you can find.

Recovery

As the week wear on - and this week has been really tough at CFOT - you need some recovery. Especially lower leg.