Main WOD
"Guts, Grace & Glory"
As a 2 Person Team, for time:
60 Clean and Jerk (135/95)
Then, 60 Junkyard Dog Jumps over your partner
Skill Work
3 x 10 Perfect Push Ups
Optional Strength Work
EMOM for 10 minutes perform 2 Hang Squat Cleans at 70% of 1RM
Post time to the whiteboard and to comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD
As a two-person team, perform a total of 60 clean and jerks. Only one team member may work at a time. Each team should use a single barbell, alternating between partners as needed.
Then, partners must perform a total of 60 junkyard dog jumps. Partner A sits on the deck with his arms to the side (parallel to the deck) and legs out front touching each other. Partner B starts behind partner A, jumps over arm 1, turns 90 degrees, jumps over the legs, turns 90 degrees and jumps over arm 2, then turns 180 degrees and repeats going the opposite direction . . . this is 1 rep. To keep your partner happy, avoid jumping over his knees. Partners may decide how to allocate the work.
Skill Work
A perfect pushup looks like an arrow from the aerial view, with the upper arms angled away from the body at a 45-degree angle. Note, there are three pages to the link.
Perform three sets of ten reps with hands placed in this pushup position.
Optional Strength Work
Every minute on the minute, perform two hang squat cleans at 70% of your one rep max. Start the hang just above the knee. Explode into the shrug and then drop as quickly as possible into the bottom of the squat.
ROUTINE IS THE ENEMY.