AG at Activate WOD: January 25, 2023

ActivFit

Part A

Every 90 secs x 8 sets: Squat Clean and Jerk

2 x 1 @ 65% 1RM

2 x 1 @ 70% 1RM

2 x 1 @ 75% 1RM

1 x 1 @ 80% 1RM

1 x 1 @ 85+% 1RM

Work to heavy single. Looking for no misses throughout the 8 reps.

Part B

Every 1:30 mins x 5 sets: Dip and Drive

2 x 3 reps @ 100% Split Jerk

3 x 3 reps @ 100+%

Focus on shrugging the shoulders up during the hip extension to make the barbell fly

Be sure to maintain an upright torso during the dip.

Activate Body

Part A

8 sets 30 secs ON / 1 min OFF

AMRAP DBs Squat Clean and Jerk

Part B

Every 1:30 mins x 5 sets: DBs Dip and Drive

2 x 3 reps @ pick load

3 x 3 reps @ add load