Friday

Warm Up
Row 500m
Shoulder Pass Thru’s
Figure 8’s
Scapular Wall Slides
Banded stretch (on pull up rig)
Dead Bugs
Single Leg Hamstring Stretch
Run laps
Front Rack Holds

Skill Work
Power Clean and Jerks

Strength
Work up to a heavy power clean and jerk.  Focus on speed with the bar.

WOD
Run 400m
20 Power Clean & Jerk (135/95)
Run 400m
15 Power Clean & Jerk 
Run 400m
10 Power Clean & Jerk
Run 400m 
5 Power Clean & Jerk

Share