Friday

SKILL

 

Dynamic Warm up

BB Warm Up

 

OLY

 

Every 2 min for 10 min

 

3 Behind the Neck Split Jerk

 

**Not super heavy here – work on foot work and speed under BB

**Choose a weight that you can safely bring back down to your back rack

 

right into…

 

Every 2 min for 6 min

 

3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerk @ 135/95)(115/75)(95/65-55)

 

right into….

 

Every 2 min for 6 min

 

2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push jerks @ 155/105)(135/95)(115-95/75-55)

 

right into…..

 

Every 2 min for 6 min

 

1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ As heavy as you can (no missing)

 

WOD

 

For time:

 

15 Wall Climbs

35 Ring Dips or (Matador Dips, box dips)

55 Wall Ball

75 DU’s

 

L1 – 10-30-40-120 singles