9/29/17

Warm-up: 3 Sets:
3 Power Clean from Hip
3 Full Clean from Knee
3 Push Press
3 Press from Split
3 Split Jerk

Notes Perform at least two sets with an empty bar, then add a small amount of weight for remaining set.

 Strength :Clean and Jerk 15×1 EMOM

Start at 70% and add weight only if the technique feels crisp. No Wonky catches today!

WOD: 10 Rounds For Time.
Level 3/2/1
1 Power Clean + 1 Hang Squat Clean + 1 Touch-and-Go Squat Clean + 1 Thruster + 1 Shoulder-to-Overhead- 135#/95#, 95/65, 75/55 , 45/35

Extra Work: Run
Jog 400m @ 6 + 400m @ 7, + 200m @ 8
Rest 2:00-3:00
2 Mile Time Trial