WOD 11 11 14
A.  2 JDS + Jerk (6×1) increasing. Focus is technique over load.
B. : Set a 5RM PP
C.  Work to a heavy TnG Clean triple. No regripping at hips is desired.
D. AMRAP :
7 Ring Pushups
2 C&J (Use a load ~80% of C)
Shuttle Run 100m
A.  Jerk (6×1) increasing. Focus is technique over load.
B. : Work to a heavy set of 3 PP
C.  Deadlift: 4×5 Increasing
D. AMRAP : 7 Deficit Pushups + 5 DL (from C) + Shuttle Run 100m
Shuttle Run 100m ~ Gym length x 4. Must reach down and both hands must make contact with floor each turn.
JDS = Jerk Dip Squat. Perform with control. Bar should not leave front rack.
Post times, loads, and comments.
Video of the Day:
Om Yun CHOL (-56kg, DPRK) clean and jerking 168kg (exactly triple bodyweight) at the 2014 Weightlifting World Championships in Almaty, Kazakhstan. He won his 2nd straight World Championship after also winning the 2012 Olympic Games. (You have to have FB to view this – and if you don’t, you should join FB just so you can watch this video).
For those of you counting, 370 lbs on the bar, and he weighs 123 lbs.